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Barbell squat low bar

Step by step instructions, muscle activation and variants for the Barbell squat low bar.

MediumQuadriceps

About this exercise

The low-bar squat is a squat variation where the barbell rests lower on the back, across the rear deltoids and upper traps. Feet are set wider than shoulder-width, with toes slightly pointed out to accommodate the forward lean and hip engagement. This adjustment alters the mechanics of the lift.

How to Perform

  • barbell must travel in a straight vertical line over the midfoot
  • knees shouldn't fall inwards
  • feet should maintain 3 points of contact with the ground (left side, right side, and heel)
  • scapula retracted
  • neutral spine but torso leaning forward
  • neck in the same line as the spine

Muscle Activation

Primary
Quadriceps
Secondary
GlutesHamstringsCore

Common Mistakes

Common mistakes content is coming soon.

About the Barbell squat low bar

The Barbell squat low bar is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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