Barbell Low Bar Squat
Gym Exercise Card
Equipment
The barbell low bar squat is a compound lower-body exercise focused on building strength and power in the legs and glutes. It is performed by placing the barbell lower on the back, engaging more of the posterior chain compared to a high bar squat, making it ideal for targeting glute and hip muscles.
How to do it
- Position the barbell low on your upper back, just below the shoulder blades.
- Stand with your feet shoulder-width apart, toes slightly pointed out.
- Bend your knees and hips to lower yourself, keeping your back straight.
- Descend until your thighs are parallel to the ground, keeping your weight on your heels.
- Push through your heels to return to a standing position.
Muscles worked
Primary Gluteus Maximus Quadriceps
Secondary Adductor Magnus Erector Spinae Hamstrings
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