Low Bar Squat

A powerlifting-style squat that maximizes the involvement of the posterior chain (glutes and hamstrings) by shifting the load lower on the back.

Exercise Details

Level: Intermediate
Body Area: lower
Type: squat
Mechanics: Compound

Required Equipment

Barbell

Target Muscle Groups

Primary

Quads

Secondary

Hamstrings

Setup

Place the bar across your rear deltoids (on the scapular spine). Stand with a slightly wider stance. Hinge more at the hips during setup.

Instructions

1. Lower your hips by hinging back.
2. Maintain a slightly more forward lean than a high-bar squat.
3. Keep your back perfectly flat.
4. Drive through the heels to stand.
5. Squeeze the glutes.

Common Mistakes

1. Rounding the back.
2. Knees caving in.
3. Bar rolling up toward the neck.

Alternative Exercises

Walking Lunge

Beginner / Bodyweight-only / Quads / lunge

A dynamic lower-body compound exercise. It builds functional strength, balance, and coordination while targeting the quads and glutes.

Toe Touch Sit

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A core exercise targeting the rectus abdominis and hip flexors. It improves abdominal strength and hamstring flexibility.

Sumo Deadlift High Pull

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An explosive full-body movement that combines a wide-stance deadlift with an upright row. It develops power in the posterior chain and shoulders.

Sumo Deadlift

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A deadlift variation that targets the glutes and adductors. The wide stance allows for a more upright torso, making it ideal for those with long limbs.

Squat On Bosu Ball

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An advanced lower-body exercise that combines a standard squat with extreme instability to recruit deep stabilizer muscles and improve balance.

Squat Mobility Complex

Beginner / Bodyweight-only / Quads / squat

A series of movements within a squat position to open the hips, ankles, and thoracic spine. It improves overall movement quality and warm-up readiness.

Squat

Beginner / Bodyweight-only / Quads / squat

The fundamental lower-body compound exercise. It targets the quadriceps, glutes, and hamstrings while building core stability and overall functional strength.