Barbell Low Bar Squat
How to do it
Starting position
- Set the rack height to your upper chest.
- Rest the bar on the muscles on your back below your shoulder blades. Not on your neck bone.
- Take a narrow grip and squeeze your upper back to create a shelf for the bar.
- Set your feet slightly wider than shoulder-width apart, and point your toes slightly outward.
Movement
- Inhale to fill your belly and push your hips back as you sit down.
- Keep your back straight even as your torso leans forward.
- Descend to at least the depth where your thighs are parallel to the floor.
- Drive through the middle of your feet and raise your hips and torso together.
Breathing
Before going down, inhale to fill your belly, and exhale once you come up.
Cautions
- If your wrists or shoulders hurt, the bar position is too low or your hand spacing is too narrow.
- If your hips shoot up first, your lower back works instead, so raise them together with your chest.
- When handling heavy weight, always set the safety bars.
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Adductors · Hamstrings · Lower back · Abs |
| Equipment |  Barbell Power rack / half rack / squat rack |
| Movement pattern | Squat |
| Rep range | 5–8 reps |
21 similar exercises
Representative exercise: Barbell Back Squat
- Barbell Back Squat
- Barbell Pin Squat
- Barbell Full Squat
- Barbell Olympic Squat
- Barbell Quarter Squat
- Barbell High Bar Squat
- Barbell Squat 2 sec Hold
- Barbell Elevated Heel Squat
- Barbell Full Squat (Back POV)
- Barbell Squat Form Correction (Hips)
- Barbell Squat Form Correction (Knees - End Position)
- Barbell Squat Form Correction (Knees - Middle Position)
- Barbell Wide Squat
- Barbell Pulse Squat
- Barbell Narrow Stance Squat
- Barbell Full Squat (with Rack)
- Barbell Low Bar Squat with Rack
- Landmine Squat with Linebacker Attachment
- Barbell Core Squat
- Barbell Jefferson Squat
- Barbell Pause Full Squat
How GYMKC sets the weight for this exercise
For example, if you do 5 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 74 kg.
With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 5–8 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.