Quads
Low Bar Back Squat
The Low Bar Back Squat is a strength exercise with a barbell for your quads. Share of the load in the Zulta muscle model: gluteus maximus 21%, quads (vastus lateralis) 14% and quads (vastus medialis) 14%.
Also known as: low bar squat
How to do it
- Set the bar in a rack at mid-chest height and step under it.
- Place the bar low on the back, just below the ridge of the rear shoulders, grip wider than shoulder-width and squeeze the upper back.
- Unrack, step back and set the feet shoulder-width with the toes slightly out.
- Push the hips back and bend the knees, letting the torso lean forward until the hip crease drops just below the knee.
- Drive the hips up and forward to stand, keeping the bar over the middle of the foot.
Tips
- Keep the wrists straight and let the back, not the hands, carry the bar.
- Think chest and hips rising together out of the bottom.
Common mistakes
- Shooting the hips up first so the squat turns into a good morning.
- Letting the bar roll down the back during the set.
- Stopping above parallel.
Muscles worked by the Low Bar Back Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
More forward lean, more hip. Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Low Bar Back Squat alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Low Bar Back Squat work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, spinal erectors (lower back) and quads (rectus femoris) assist.
Is the Low Bar Back Squat good for beginners?
The Low Bar Back Squat is rated intermediate. If you are new, learn the Band Squat first and build up from there.
What is a good alternative to the Low Bar Back Squat?
For example the Box Squat, Band Squat and Cable Squat. They train mostly the same muscles, some with different equipment.
How do you make the Low Bar Back Squat harder?
Add weight or reps, or move on to the Anderson Squat and Double Pause Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
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