Barbell Low-Bar Squat

GymDaze demonstration

Watch Barbell Low-Bar Squat

Technique

How to perform Barbell Low-Bar Squat

1. Set the bar just below shoulder height in the selected rack.
2. Step under it and position it across the rear-deltoid shelf, below the bony ridge of the shoulder blades rather than on the neck.
3. Grip the bar, brace your trunk and stand to unrack it.
4. Step back into a balanced stance with your toes slightly turned out.
5. Bend your hips and knees together, allowing your torso to incline while keeping the bar balanced over your feet.
6. Lower to the depth you can control while maintaining full-foot contact and your braced trunk position.
7. Push through your feet and extend your hips and knees together to stand.
8. Step forward and return the bar securely to the rack after the set.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.