Legs · Squat
Barbell Low Bar Squat
The low bar squat is a barbell back squat with the bar sitting low across the rear delts rather than high on the traps. This position needs a more forward-leaning torso and moves the bar closer to your hips, so the hips and posterior chain do more work. Powerlifters often prefer it for lifting heavier loads.
Also known as: Low bar back squat, Powerlifting squat, Low-bar squat
- Muscle group
- Legs
- Movement pattern
- Squat
- Type
- Compound
- Equipment
- Barbell, Squat rack
- Difficulty
- Advanced
What muscles does the barbell low bar squat work?
Primary movers
- Gluteus maximus
- Quadriceps
Assisting muscles
- Adductor magnus
- Hamstrings
- Spinal erectors
- Abdominals
The low bar position puts the weight lower on your back, so you must lean forward to keep the bar over your mid-foot. This leaning moves the hips further back and gives the glutes and hamstrings a longer lever, so they contribute more than in a high bar squat.
The quadriceps still work hard, because the knees bend and the thighs must drive you up out of the bottom. The difference is relative: the quads share the load with the hips instead of carrying most of it.
The adductor magnus helps extend the hip as you rise, and the spinal erectors work to hold your torso at its forward angle against the weight. They are loaded harder than in a high bar squat, so keep your back flat and braced.
The bar position also demands good shoulder and wrist flexibility, and a shelf created by pulling your shoulder blades together. Many lifters find the low bar position more comfortable on the shoulders once it is set, but it does take practice.
How to do the barbell low bar squat
Setup
- 1
Set the bar in a rack at mid-chest height and step under it so it sits low across your rear delts, not on your traps.
- 2
Grip the bar a little wider than shoulder-width and squeeze your shoulder blades together to make a shelf.
- 3
Unrack the bar and step back with your feet about shoulder-width apart.
- 4
Keep your chest tall and brace your abs before you start to squat.
Execution
- 1
Push your hips back and bend your knees at the same time.
- 2
Lean your torso forward more than you would in a high bar squat, keeping your back flat.
- 3
Keep the bar over your mid-foot the whole time.
- 4
Descend until your thighs are at least parallel to the floor.
- 5
Drive through your feet to stand back up, with your hips and chest rising together.
- 6
Lock out at the top and reset your brace before the next rep.
Common barbell low bar squat mistakes
Letting the bar slide down the back
The bar loses its shelf and becomes unstable.
The fix: Squeeze your shoulder blades together and keep your upper back tight.
Rounding the lower back at the bottom
It loads the spine badly under a heavy bar.
The fix: Brace your abs and stop the descent where your back stays flat.
Letting the hips shoot up first
The torso tips over and the lift turns into a good morning.
The fix: Drive the chest and hips up together out of the bottom.
Pushing the bar with the hands
It ruins the shelf and strains the wrists and elbows.
The fix: Hold the bar on your back with a loose grip and let the shoulders take the weight.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3–4 | 6–10 | Moderate to heavy weight, 1–2 reps in reserve | 2–3 min |
| Strength | 4–5 | 3–6 | Heavy weight with clean technique | 3–5 min |
| Beginner | 2–3 | 5–8 | Empty bar or light weight to learn the position | 2 min |
Use the low bar squat as a main strength lift, particularly if you train for powerlifting. Spend time learning the bar position and the forward lean with light weights first. Use the rack safeties for any heavy sets.
Running the barbell low bar squat in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayBarbell Low Bar Squat variations and alternatives
Barbell Squat
AlternativeThe standard back squat, with a higher bar and a more upright torso.
Barbell Front Squat
AlternativeShifts the load to the quads and demands a very upright torso.
Barbell Zercher Squat
AlternativeHolds the bar in the elbows for a different loading pattern.
Smith Machine Squat
EasierA guided bar track reduces the balance demand.
Dumbbell Goblet Squat
EasierA lighter way to learn squat depth and bracing.
Frequently asked questions
What is the difference between a low bar and a high bar squat?
In a low bar squat the bar sits lower across the rear delts, so you lean forward more and use the hips more.
Is the low bar squat better for strength?
Many powerlifters prefer it because the hips and posterior chain share the load, which often allows heavier weights.
Why does my wrist or shoulder hurt?
Move your grip a little wider if your wrists hurt, and make sure the bar sits on a shelf of muscle, not on bone.
How deep should I squat?
Your thighs should reach at least parallel to the floor while your back stays flat.
Hercules tracks every barbell low bar squat you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play