Low Bar Squat: How-to, Tips & More
The Low Bar Squat is a intermediate compound exercise for your glutes. You do it with barbell and rack. It is a good fit when your goal is both strength and muscle growth.
Besides the glutes, it also works your quads, hamstrings and core, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Quads
Secondary
Hamstrings
Secondary
Core
Secondary
How to do the Low Bar Squat
- Set the bar across your rear delts, a few inches lower than a high bar squat.
- Grip it wider and pull your elbows back.
- Push your hips back and squat until your thighs are about parallel.
- Drive your hips up to stand.
Low Bar Squat tips
- You lean forward more than a high bar squat. That is normal.
Sets and reps
Most lifters do well with 3 to 8 reps per set, and 3 to 8 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Barbell, Rack
Type
Compound
Low Bar Squat alternatives
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Frequently asked questions
What muscles does the Low Bar Squat work?
The Low Bar Squat mainly works your glutes, with help from your quads, hamstrings and core.
How many sets and reps should I do?
A good starting point is 3 to 8 reps per set, and many lifters get the best results between 3 to 8 reps. Use a weight that leaves one or two reps in reserve.
Is the Low Bar Squat good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Low Bar Squat?
You need barbell and rack.
Add Low Bar Squat to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon