PlanWorkouts

Exercise 1435 · REF bTpEUcm

Barbell Low Bar Squat exercise animation

Barbell Low Bar Squat

Category
Upper Legs
Equipment
Barbell
Target
Glutes

The low bar squat sets the bar lower on the back, across the rear delts rather than the traps, which allows a more forward torso lean and shifts emphasis toward the hips and hamstrings. It's the preferred style in powerlifting because that hip involvement generally allows more weight to be moved. It takes more shoulder flexibility to set up than a high bar squat, so mobility work often comes first.

How to Do the Barbell Low Bar Squat

  1. Stand with your feet shoulder-width apart and the barbell resting on your upper back.
  2. Keeping your chest up and core engaged, slowly lower your body by bending your knees and pushing your hips back.
  3. Continue lowering until your thighs are parallel to the ground or slightly below.
  4. Pause for a moment, then push through your heels to return to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Low Bar Squat primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have barbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Barbell Low Bar Squat work?
The Barbell Low Bar Squat primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Barbell Low Bar Squat?
The Barbell Low Bar Squat is done with a barbell.
What's a good alternative to the Barbell Low Bar Squat?
If you don't have access to a barbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.