Low Bar Barbell Squat

The Low Bar Barbell Squat is a popular variation of the squat that mainly targets the glutes , hamstrings , and quadriceps . By placing the bar lower on the back than in traditional squats, you can lift heavier weights while getting better hip range of motion. This exercise is ideal for those who want to increase strength and power in the lower body.

Correct Execution and Technique

To perform the Low Bar Barbell Squat correctly, follow these steps:

  1. Place the bar on a rack at approximately shoulder height. When standing under the bar, place the bar low on the trapezius muscles, just below the shoulder blades.
  2. Grip the bar with a narrow grip and pull your elbows back to secure the bar on your back.
  3. Take a step back from the rack and stand with your feet slightly wider than hip-width apart, with your toes pointing slightly outwards.
  4. Inhale, engage your core, and lower your hips in a controlled manner by bending your knees while pushing your hips back.
  5. Lower yourself until your hips are below parallel with your knees, and push back up by pushing through your heels and activating your glutes.
  6. Exhale as you push up to the starting position, keeping your back neutral throughout the movement.

Common Errors

Here are some common mistakes that can occur during the Low Bar Barbell Squat , and how to avoid them:

  • The knee falls inwards: Make sure that the knees follow the line of the toes to avoid strain on the knees.
  • Excessive forward lean: Even if you bend forward more than in a high bar squat, make sure to keep your back straight and avoid an excessive forward lean position.
  • Poor hip movement: Focus on pushing your hips back during the movement to activate your glutes and maintain balance.

Video: Low Bar Barbell Squat Demonstration

Watch this video for a detailed demonstration of proper Low Bar Barbell Squat technique:

Modifications and Variations

To adapt the Low Bar Barbell Squat to your skill level, try the following modifications:

  • Beginners: Start with an empty bar or lighter weights to learn proper technique before increasing the load.
  • Advanced: Gradually increase the weight to challenge your strength, or try pause squats by holding the bottom of the movement for a few seconds.

Repetitions and Sets

Recommended repetitions and sets of the Low Bar Barbell Squat based on your level:

  • Beginners: 3 sets of 6-8 repetitions with light to moderate weight.
  • Intermediate: 4 sets of 8-10 repetitions with moderate weight.
  • Advanced: 4-5 sets of 5-6 reps with heavier weights to focus on strength.

Breathing technique

Correct breathing technique is essential to maintaining stability throughout the movement:

  • Inhale: Inhale deeply before starting the movement down into the squat to tighten the core.
  • Exhale: Exhale as you push yourself up to the starting position.
Back to blog