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Barbell Low Bar Squat

Barbell Low Bar Squat

The Barbell Low Bar Squat is a compound exercise that primarily targets the muscles in your lower body, including your quadriceps, hamstrings, glutes, and calves. This challenging exercise requires a barbell placed securely on your upper back, just below your traps, with a grip that is wider than shoulder-width apart. The Low Bar Squat differs from the traditional Barbell Squat in that the barbell is positioned slightly lower on your back, near the rear deltoids. This positioning shifts more emphasis onto the posterior chain, or the backside of your body, engaging your hamstrings and glutes to a greater extent. When performing the Barbell Low Bar Squat, you engage your core muscles as stabilizers, promoting overall core strength and stability. This exercise also strengthens your knees and hips, making it a valuable addition to any leg day routine. To maximize the benefits of the Barbell Low Bar Squat, it is crucial to focus on proper form and technique. Maintaining a neutral spine, engaging your core, and ensuring your knees do not extend beyond your toes are key pointers. Additionally, it’s important to start with a weight that is manageable and gradually increase the load as your strength improves. Incorporating the Barbell Low Bar Squat into your workout routine can contribute to improved lower body strength, muscle development, and overall athleticism. Remember to consult with a fitness professional or coach to ensure correct execution and to tailor the exercise to your specific needs and abilities.


  • Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward.
  • Place the barbell on your upper back, resting it just below the base of your neck.
  • Grasp the barbell with both hands, slightly wider than shoulder-width apart, palms facing forward.
  • Keep your chest lifted, engage your core, and maintain a neutral spine throughout the exercise.
  • Begin the movement by pushing your hips back and bending your knees to lower your body into a squatting position.
  • Lower your body until your thighs are parallel to the ground or slightly below, keeping your weight on your heels.
  • Keep your knees aligned with your toes and avoid letting them cave inward.
  • Pause briefly at the bottom of the squat, then exhale and push through your heels to return to the starting position.
  • Repeat the movement for the recommended number of repetitions.

Tips & Tricks

  • Ensure proper form and technique by maintaining a tight back and engaging your core throughout the entire movement.
  • Keep your feet shoulder-width apart and pointing slightly outward to promote stability and activate the correct muscles.
  • Control the descent by initiating the movement with your hips and sitting back into the squat, while lowering until your thighs are parallel to the ground.
  • Drive through your heels and push the ground away from you to generate power and ascend back to the starting position.
  • Maintain a neutral spine and avoid excessive forward lean to prevent potential injuries and maximize effectiveness.
  • Place the bar on your upper back, resting it on the meaty part of your traps, just below the neck.
  • Utilize an overhand grip on the barbell, wider than shoulder-width apart.
  • Take a deep breath at the top before initiating the descent, and exhale forcefully as you drive upward.
  • Gradually increase the weights you lift over time to continually challenge your muscles and promote progress.
  • Do regular mobility exercises and foam rolling to improve your squatting mechanics and overall flexibility.

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