How to do the Squat (Low Bar)
Primary: Quads.
The low bar squat is a variation of the traditional squat that emphasizes the posterior chain by shifting the barbell lower on the back, over the rear deltoids rather than the upper traps. This slight adjustment allows lifters to leverage the posterior muscles, thus enabling them to potentially lift heavier weights. It is a staple exercise in powerlifting and strength training programs to develop lower body strength and muscle mass. Proper form in the low bar squat is key to avoiding injury and maximizing efficiency.
Step by step
- 1
Set up a barbell in a rack at about mid-chest height.
- 2
Position the barbell lower than typical, just below the top of the rear deltoids.
- 3
Grip the barbell with a slightly wider than shoulder-width grip and step under the bar, securing it on your back.
- 4
Unrack the bar and step back into your squat stance, with feet shoulder-width apart and toes slightly pointed out.
- 5
Inhale deeply, brace your core, and initiate the squat by pushing your hips back and bending your knees.
- 6
Descend until your thighs are at least parallel to the ground (or lower if flexibility allows).
- 7
Drive through your heels to return to the starting position, exhaling as you stand up.
Coaching cues
- Keep your chest up and back straight throughout the movement to maintain proper alignment.
- Focus on engaging your glutes and hamstrings as you ascend from the bottom position.
- Avoid allowing your knees to cave inward; ensure they track over your toes during the squat.
Sets, reps and where it fits
Muscle
3–4 × 5–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Squat (Low Bar) alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Squat (Low Bar) work?
Primary: Quads.
How many sets and reps of Squat (Low Bar) should I do?
For muscle: 3–4 sets of 5–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Squat (Low Bar)?
Same movement pattern, different equipment: Barbell Back Squat, Box Squat, Barbell Front Squat, Thruster, Landmine Squat, Banded Squat.
Is the Squat (Low Bar) good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.