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All exercises

Barbell low bar squat

Intermediate

Barbell low bar squat is a compound barbell exercise for the quads, also working the glutes, hamstrings, and calves.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Barbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Stand with your feet shoulder-width apart and the barbell resting on your upper back.
  2. 2Keeping your chest up and core engaged, slowly lower your body by bending your knees and pushing your hips back.
  3. 3Continue lowering until your thighs are parallel to the ground or slightly below.
  4. 4Pause for a moment, then push through your heels to return to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Curtsey squatBodyweight
  • One leg squatBodyweight
  • Potty squat with supportBodyweight
  • Single leg squat (pistol) maleBodyweight
  • Weighted squatWeight plate
  • Barbell high bar squatBarbell

Easier variations

  • Curtsey squatBodyweight
  • Potty squat with supportBodyweight
  • Smith squatSmith machine
  • Band squatResistance band

Harder variations

  • Dumbbell single leg squatDumbbell
  • Barbell full zercher squatBarbell
  • Barbell zercher squatBarbell
  • One leg squatBodyweight
Logged today · 3 min restBarbell low bar squat

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