Barbell Low Bar Squat

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body

Lower Body

Muscle Activation

Quadricep · Thighs

80%

Hamstrings

20%

Equipment

Barbell

Setup / Starting Position

Stand tall with your feet slightly wider than shoulder-width apart, toes pointed slightly outward.
Position a barbell across your upper back with a wide grip, resting it in the shelf created by your rear deltoids and traps.

Exercise Position

Bend your knees and push your hips back to lower into a squat position, keeping your chest up and back straight.
Ensure your knees track in line with your toes.

Form & Performance

Drive through your heels to return to the starting position, fully extending your legs.
Avoid locking out your knees at the top of the movement.