Quads · Barbell · Intermediate

How to do Barbell Low Bar Squat

The barbell low bar squat is a compound lower body exercise that targets the glutes, with significant involvement of the quadriceps, hamstrings, and calves. It is performed with a barbell positioned lower on the back (across the rear deltoids), requiring good technique, core stability, and hip mobility.

Primary muscles: Quads and Glutes
Also works: Hamstrings and Calves
Equipment: Barbell
Level: Intermediate
Category: Legs

How to do Barbell Low Bar Squat, step by step

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

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Muscles worked

Barbell Low Bar Squat works your quads and glutes as the main movers, with help from your hamstrings and calves.

Track Barbell Low Bar Squat in SPLYT

Barbell Low Bar Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More quad exercises

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