Barbell Low-Bar Squat

Learn how to do Barbell Low-Bar Squat with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 6.5 Quadriceps GlutesHamstrings Olympic Barbell

Barbell Low-Bar Squat is an Olympic Barbell exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings. It has a MET value of 6.5, meaning a 70 kg person burns approximately 230 kcal in a 30-minute session.

How to Do Barbell Low-Bar Squat

The barbell low-bar squat is a compound lower body exercise where the bar rests lower on the back (rear delts), allowing for more hip engagement and heavier loads compared to the high-bar variation.


Instructions:


  • Place the barbell on your rear delts, just below the traps, and grip it firmly with hands slightly wider than shoulder-width.

  • Stand with feet shoulder-width apart, toes slightly pointed outward.

  • Brace your core, keep chest up, and hinge hips slightly before bending knees.

  • Lower yourself until thighs are parallel to the floor (or slightly below), maintaining a neutral spine.

  • Drive through heels and hips to return to the starting position.


Common mistakes:


  • Placing the bar too high or too low on the back.

  • Letting knees cave inward.

  • Excessive forward lean or rounding the lower back.

  • Lifting heels off the ground.

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Muscles & equipment

Primary muscleQuadricepsSecondary muscleGlutesSecondary muscleHamstrings
EquipmentOlympic Barbell

Calorie Calculator

MET 6.5
Estimated burn
230 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Barbell Low-Bar Squat

Type
Olympic Barbell exercise
Primary muscle
Quadriceps
Secondary muscles
Glutes, Hamstrings
MET value
6.5
Calories (30 min, 70 kg)
≈ 230 cal
Video quality
4K with male and female demonstrations

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FAQ: Barbell Low-Bar Squat

What muscles does Barbell Low-Bar Squat work?

Barbell Low-Bar Squat primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings.

How do you do Barbell Low-Bar Squat correctly?

The barbell low-bar squat is a compound lower body exercise where the bar rests lower on the back (rear delts), allowing for more hip engagement and...

Is Barbell Low-Bar Squat good for beginners?

Barbell Low-Bar Squat has a MET value of 6.5, indicating a high intensity exercise best suited for intermediate to advanced athletes. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Barbell Low-Bar Squat?

Barbell Low-Bar Squat requires: Olympic Barbell.

What are the benefits of Barbell Low-Bar Squat?

Barbell Low-Bar Squat strengthens the Quadriceps, engages the Glutes and Hamstrings, builds functional strength using Olympic Barbell. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Barbell Low-Bar Squat?

Similar exercises to Barbell Low-Bar Squat include Alternating Single-Arm Dumbbell Thruster, Barbell Thruster, Bent-Over Bulgarian Split Squat with Dumbbells, Dumbbell Alternating Lunge. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Barbell Low-Bar Squat better than Alternating Single-Arm Dumbbell Thruster?

Both Barbell Low-Bar Squat and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Barbell Low-Bar Squat uses Olympic Barbell, while Alternating Single-Arm Dumbbell Thruster offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

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