Barbell Low Bar Squat
Build powerful glutes and hamstrings with the Barbell Low Bar Squat. This compound lift places the bar lower on your back, maximizing posterior chain
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Low Bar Squat
Description
A squat variation where the barbell is held lower on the back, in the posterior deltoid, across the spine of the scapula, to better work the posterior chain.
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How to do Barbell Low Bar Squat
- 01Setup
Position the barbell across your posterior deltoids, just below the spine of your scapulae, gripping it slightly wider than shoulder-width with elbows pointing down and back.
- 02Setup
Stand with feet slightly wider than hip-width apart, toes pointed slightly out (5-30 degrees), ensuring your chest is up and core is braced. Take a deep breath to create intra-abdominal pressure.
- 03
Initiate the movement by pushing your hips back as if sitting in a chair, while simultaneously bending your knees, allowing your torso to lean forward naturally to maintain balance.
- 04
Descend until your hip crease is below the top of your knee (or as deep as your mobility allows while maintaining a neutral spine). Keep your knees tracking over your toes.
- 05
Drive through your heels and midfoot, pushing the floor away as you powerfully extend your hips and knees to return to the starting standing position, exhaling as you ascend.
Tips
- Maintain a neutral spine throughout the entire movement; avoid rounding your lower back, especially at the bottom of the squat.
- Actively "spread the floor" with your feet, externally rotating your femurs to engage your glutes and keep your knees tracking outwards.
- Keep your elbows tucked down and back, pulling the bar tightly into your back to create a stable shelf and prevent it from rolling.
- Control the eccentric (lowering) phase, taking 1-2 seconds to descend, which helps build strength and improves proprioception.
Common mistakes
- Rounding the lower back, often called "butt wink," can be fixed by improving hip mobility and reducing squat depth until flexibility improves.
- Letting the knees cave inward (valgus collapse) can be corrected by actively pushing the knees out and engaging the glutes throughout the movement.
- Not engaging the core properly leads to instability; brace your core tightly by taking a deep belly breath and holding it throughout the descent and ascent.
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Get Ellim — FreeQuestions
What muscles does Barbell Low Bar Squat work?
Barbell Low Bar Squat primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus.
Is Barbell Low Bar Squat good for beginners?
Barbell Low Bar Squat is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Low Bar Squat?
You need Barbell to perform Barbell Low Bar Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Low Bar Squat?
Maintain a neutral spine throughout the entire movement; avoid rounding your lower back, especially at the bottom of the squat. Actively "spread the floor" with your feet, externally rotating your femurs to engage your glutes and keep your knees tracking outwards. Keep your elbows tucked down and back, pulling the bar tightly into your back to create a stable shelf and prevent it from rolling. Control the eccentric (lowering) phase, taking 1-2 seconds to descend, which helps build strength and improves proprioception.
What are common mistakes when doing Barbell Low Bar Squat?
Rounding the lower back, often called "butt wink," can be fixed by improving hip mobility and reducing squat depth until flexibility improves. Letting the knees cave inward (valgus collapse) can be corrected by actively pushing the knees out and engaging the glutes throughout the movement. Not engaging the core properly leads to instability; brace your core tightly by taking a deep belly breath and holding it throughout the descent and ascent.
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Free · iPhone only · Available on the App Store