How to do the Barbell Low Bar Squat
Barbell Low Bar Squat is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Barbell Low Bar Squat demonstration · © GymiaFit
Barbell Low Bar Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Low Bar Squat step by step
- 1Stand with your feet shoulder-width apart and the barbell resting on your upper back.
- 2Keeping your chest up and core engaged, slowly lower your body by bending your knees and pushing your hips back.
- 3Continue lowering until your thighs are parallel to the ground or slightly below.
- 4Pause for a moment, then push through your heels to return to the starting position.
- 5Repeat for the desired number of repetitions.
Barbell Low Bar Squat — questions
What muscles does the Barbell Low Bar Squat work?
The Barbell Low Bar Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Barbell Low Bar Squat?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Low Bar Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Low Bar Squat?
Barbell Clean-grip Front Squat, Barbell Front Chest Squat, Barbell Front Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Low Bar Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.