Barbell Low Bar Squat
Builds the quads while strengthening the entire lower body. Strong legs help in daily life and carry over to heavier squats.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Set up in the rack and position the bar on your rear delts just below your shoulder blades (low bar), pull your shoulder blades back and down, and lock the bar firmly against your back.
- 02
Grip the bar slightly wider than shoulder-width, keep your wrists as neutral as possible, and step back into a shoulder-width stance with your toes turned slightly outward.
- 03
Brace your core, hinge at the hips under control, and lower into the squat by moving your hips back while keeping your knees tracking in line with your toes.
- 04
Drive yourself up by pushing through your feet and keeping your chest up and your back rigid until your knees and hips extend at the same time.
- 05
Return the bar to the rack by walking forward and placing it onto the hooks under control.
Beginner's guide
§ 03 · GuideBuilds the quads while strengthening the entire lower body. Strong legs help in daily life and carry over to heavier squats.
You should feel it mostly in your quads and glutes, with your core working to brace. It should not feel like pain in your lower back or knees.
A common mistake is losing your brace and letting your back soften. Breathe in, brace your core before descending, and keep the bar stable.
How to get started at the gym
§ 04 · SisuLiftBarbell Low Bar Squat is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep a tripod foot throughout the entire rep and keep your knees aligned with your toes. Inhale and brace your core before descending, then exhale only toward the end of the ascent.
The low bar position shifts the load farther back and generally allows heavier loads than the high bar squat.
More exercises: Quadriceps
§ 06 · Same muscles
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