Squat · Advanced
Low-Bar Squat
- Movement pattern
- Squat
- Difficulty
- Advanced
- Equipment
- Barbell, Squat rack
- Mechanics
- Compound
- Sides
- Bilateral
- Main plane
- Sagittal
How to do the Low-Bar Squat
Setup
Bar rests lower, across the rear deltoids/lower traps (not the neck), slightly wider grip than a back squat to accommodate the position.
Unrack and set up with a bit more forward torso lean than a high-bar back squat -- this is a normal, expected difference for this bar position, not a technical fault.
Sit back more than straight down, since the lower bar position shifts the movement toward the hips.
Drive up leading with the hips, keeping the bar traveling in a straight vertical line over the midfoot.
Don't lock your knees out hard at the top -- stand to full hip/knee extension without slamming into a rigid lockout.
Common mistakes
Trying to stay as upright as a high-bar squat, which fights the bar position instead of working with it.
"Good-morning-ing" the weight up -- hips shooting up much faster than the chest, turning the squat into a hip hinge under a squat bar.
Muscles worked
Primary
How the knowledge graph models this movement
Hip extension
Knee extension
Spine extension
Ankle plantarflexion