Safety bar squat

What it works

Primary muscle

Quads

Also works

GlutesAdductorsUpper backLower back

Equipment

Barbell

Movement

Legs

Type

Compound · Push

Logged as

Weight × reps

Suggested rest

3 min

How to do it

1. 1Set the safety squat bar in a rack just below shoulder height and the safety pins just below your lowest squat position.
2. 2Step under the bar so the pads sit on your upper back and shoulders, and hold the handles in front with your elbows pointing down.
3. 3Lift the bar out of the rack, take two or three steps back and set your feet about shoulder-width apart.
4. 4Brace your stomach and squat by bending your hips and knees together, keeping your chest up against the bar's pull forward.
5. 5Go as deep as you can with a flat back, then drive through your whole foot to stand back up.

What to do instead

• Barbell high bar squatBarbell
• Barbell front squatBarbell
• Belt squatMachine
• Sled hack squatSled
• Dumbbell goblet squatDumbbell

Easier variations

• Dumbbell goblet squatDumbbell

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