Low Bar Back Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Low Bar Back Squat is a compound exercise primarily targeting the quads, while also engaging the abs, adductors, calves, glutes, hamstrings, hip flexors, and lower back. It involves positioning the barbell lower on the back, across the rear deltoids, which allows for a more horizontal torso angle and shifts a greater portion of the load onto the posterior chain, including the glutes and hamstrings. This variation of the squat requires a barbell and is known for its emphasis on strength development, particularly in the lower body, while also improving overall stability and mobility. The exercise can be used to build functional strength, enhance athletic performance, and develop muscle mass.
How to Perform
Set the barbell on the squat rack just below shoulder height, ensuring the safety stops are positioned slightly above knee level to prevent accidents.
Grip the barbell by placing your pinky fingers on the smooth rings, ensuring a firm yet comfortable hold.
Step under the barbell, positioning it across the top of your rear deltoids, making sure it rests comfortably without putting pressure on your neck.
Unrack the bar and take 2-3 steps back, setting your feet about shoulder-width apart to create a stable base for the squat.
Take a deep breath to brace your core, then pull your elbows in toward your torso to tighten your upper back. Focus on driving your elbows slightly forward under the bar to create tension without allowing significant movement.
Begin the squat by pushing your hips back first, while bending your knees to lower yourself toward the ground. Maintain control throughout the descent.
Lower until your thighs are parallel to the floor, ensuring your knees track over your toes and your back remains neutral.
To rise, reverse the movement by driving through your heels, engaging your glutes and quads. Keep your core braced throughout.
Fully extend your knees and hips at the top of the movement, exhaling as you complete the lift.
Make sure to maintain proper form and avoid rounding your back or letting your knees cave inward to ensure safety and effectiveness.
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Tips
Adjust your foot positioning by experimenting with the angle of your toes, as it varies from person to person. Find the angle that feels most comfortable and natural for you.
Secure the barbell across your upper back, pulling it down into your traps to ensure it sits securely in place.
Try using a “false” grip (thumb-less grip) to reduce stress on the wrists and elbows, as this can be helpful for some lifters.
Focus on driving through your entire foot, ensuring contact with all three points: the big toe, little toe, and heel, for stability and balance.
Visualize pulling your hips back as you lower your body, aiming to bring your back pockets directly towards your heels. Avoid pushing your hips back too much; instead, focus on a vertical descent.
Allow for a small degree of knee travel over your toes, but make sure the knees do not collapse inward or shift too far outward. Lifters with longer femurs may need to let their knees move forward more to maintain an upright torso.
As you rise from the squat, push your traps into the bar while pulling your elbows toward your torso, engaging your upper back for stability.
Experiment with neck positioning—some prefer to keep a neutral neck by tucking the chin, while others find it helpful to look straight ahead. Test both to find what works best for your body mechanics.
The low bar squat position typically involves a greater forward lean of the torso to recruit the posterior chain more effectively. Focus on sitting back into your hips to maintain balance and power.
While you don’t want to excessively push your knees outward, ensure they follow the general direction of your toes, ideally tracking over or slightly outside the second toe for proper alignment and control.
How Not to Perform
Avoid Rounding Your Back: Do not round your lower back during the squat, as this increases the risk of injury to your spine. Keep your back neutral throughout the movement, maintaining a slight arch in your lower back to ensure proper alignment.
Don’t Let Your Knees Collapse Inward: Allowing your knees to cave inwards can cause unnecessary strain on your knees and hips. Keep your knees tracking over your toes, ensuring they don’t buckle inward as you squat down.
Avoid Excessive Forward Lean: While the low bar squat involves some forward lean, avoid leaning too far forward, as this can shift the load away from your quads and place more stress on your lower back. Keep your torso angle controlled and focused on engaging the posterior chain.
Don’t Let the Bar Drift: Ensure the bar remains stable across your upper back and doesn’t shift forward or backward. If the bar is not properly positioned, it can throw off your balance and form, increasing the risk of injury.
Avoid Knees Traveling Too Far Over Toes: While a small degree of knee travel is acceptable, excessive forward motion of the knees can place unnecessary stress on your knee joints. Keep the knees in line with the toes, allowing just enough movement to maintain a proper squat depth.
Don’t Use Momentum: Avoid using momentum to complete the squat, as this can lead to wasted energy and improper muscle engagement. Focus on controlled, deliberate movements, both during the descent and ascent, to ensure proper muscle activation and prevent injury.
Don’t Let Your Heels Lift Off the Ground: Ensure your heels remain in contact with the floor throughout the squat. Lifting your heels can shift your center of gravity forward and lead to instability and loss of power. Drive through the entire foot, with equal pressure on the big toe, little toe, and heel.
Avoid Holding Your Breath Too Long: While bracing your core is essential, holding your breath for too long can cause unnecessary pressure on your body. Inhale deeply before the squat, brace your core, and exhale as you reach the top of the movement.
Don’t Lock Your Knees at the Top: Locking your knees at the top of the movement can lead to joint strain and decreased muscle activation. Keep a slight bend in your knees even when fully extended to maintain constant tension on the muscles and avoid locking out.
Avoid Overextending Your Elbows: While it’s important to pull your elbows toward your torso to tighten your upper back, don’t overextend your elbows. Overextending can cause strain on the shoulders and reduce stability, so keep the elbows in a controlled position to maintain proper posture and power.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
