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Barbell Low Bar Squat with Rack

Barbell Low Bar Squat with Rack

The Barbell Low Bar Squat with Rack is a compound exercise that targets multiple muscle groups in the lower body, including the quadriceps, hamstrings, glutes, and calves. This exercise is performed using a barbell loaded with weights placed on a rack at a lower position compared to a traditional high bar squat. The lower bar position allows for greater activation of the posterior chain muscles, making it an excellent exercise for building overall lower body strength and power. By positioning the barbell across the rear delts and upper back, the low bar squat places a greater emphasis on the hip and posterior chain muscles, such as the glutes and hamstrings. This not only helps in developing a powerful lower body but also improves functional movements like running, jumping, and lifting heavy objects. Additionally, the low bar placement also tends to shift the center of mass slightly forward, which can engage the core muscles to a greater degree, further enhancing stability and balance. When properly executed, the Barbell Low Bar Squat with Rack can not only increase lower body strength and muscle mass but also improve core stability and overall athletic performance. Incorporating this exercise into a well-rounded workout routine, along with appropriate progression and proper form, can yield significant gains in lower body strength and function. Remember to start with lighter weights and gradually increase as your technique and strength improve.


  • Start by setting up the safety bars on a squat rack at about shoulder height.
  • Stand facing away from the rack and position yourself under the bar, resting it on your upper back, slightly below your neck.
  • Grip the bar with both hands slightly wider than shoulder-width apart, keeping your wrists straight.
  • Step back from the rack and position your feet shoulder-width apart, with your toes slightly pointing outwards.
  • Brace your core, keep your chest up, and maintain a neutral spine throughout the exercise.
  • Initiate the movement by bending your hips and knees simultaneously, as if sitting back into a chair.
  • Descend until your thighs are parallel to the ground or slightly below, ensuring your knees track in line with your toes.
  • Keep your weight on your heels and push through them as you drive back up to the starting position.
  • Exhale and fully extend your hips and knees, returning to a standing position.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the movement.
  • Engage your core and keep your back straight to avoid unnecessary strain on your lower back.
  • Start with lighter weights to practice the correct form and gradually increase the load as you become more comfortable.
  • Utilize a squat rack with safety bars to ensure your safety during the exercise.
  • Ensure that your feet are shoulder-width apart and toes are pointed slightly outwards for stability and proper alignment.
  • Keep your knees aligned with your toes throughout the movement to prevent excessive stress on the knee joints.
  • Control the descent, lowering yourself in a controlled manner, and avoid bouncing or using momentum to come back up.
  • Breathe rhythmically, inhaling before descending and exhaling as you ascend.
  • Perform warm-up exercises such as dynamic stretches or light cardio before attempting heavy lifts.
  • Listen to your body, rest when needed, and gradually increase the intensity and weight as your strength improves.


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