Low-Bar Squat
QuadsCompoundLegsBarbellAdvanced
Variation with the bar placed across the rear delts. Allows heavier loads and gets more glute and hamstring activation.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Bar across the rear delts.
- 2.Torso leaned further forward than in the high-bar squat.
- 3.Hips travel further back on the descent.
- 4.Everything else as in the high-bar squat.
Common mistakes
- ●Bar sitting too low on the triceps
- ●Not adjusting the torso lean
Proper technique
The low-bar position allows more load thanks to a more favorable hip torque. Requires more hip and shoulder mobility.
Base exercise
← High-Bar SquatVariants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Gluteus maximus
Secondary
- Quadriceps
- Hamstrings
- Spinal erectors
- Core
- Adductors