Barbell Low Bar Squat with Rack
Gym Exercise Card
Equipment
The barbell low bar squat is a compound lower-body exercise that enhances strength and hypertrophy in the legs and glutes. It involves positioning the barbell lower on the back, engaging more of the posterior chain. This positioning provides greater leverage and allows the lifter to manage heavier weights effectively.
How to do it
- Position the barbell on the lower traps, just above the rear deltoids. Grip the bar slightly wider than shoulder-width.
- Stand with feet shoulder-width apart, toes pointed slightly outwards.
- Engage the core, and bend at the hips and knees to lower into a squat until thighs are parallel to the ground.
- Push through the heels, extend the hips and knees to return to the starting position.
- Maintain a neutral spine and ensure knees track over toes throughout the movement.
Muscles worked
Primary Gluteus Maximus Quadriceps
Secondary Adductor Magnus Erector Spinae Hamstrings
Similar lifts
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.