Exercise guide · Intermediate · Compound

Barbell Low Bar Squat: How to Do It & Muscles Worked

The barbell low bar squat is a compound lower body exercise that targets the glutes, with significant involvement of the quadriceps, hamstrings, and calves. It is performed with a barbell positioned lower on the back (across the rear deltoids), requiring good technique, core stability, and hip mobility.

Primary muscles
Glutes
Secondary muscles
Hamstrings , Quads , Calves
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell low bar squat
Front view: muscles worked by the barbell low bar squat. Primary: glutes. Secondary: hamstrings, quads and calves.
Back view: muscles worked by the barbell low bar squat. Primary: glutes. Secondary: hamstrings, quads and calves.
Primary Secondary

How to do the barbell low bar squat

  1. Step 1: Stand with your feet shoulder-width apart and the barbell resting on your upper back.
  2. Step 2: Keeping your chest up and core engaged, slowly lower your body by bending your knees and pushing your hips back.
  3. Step 3: Continue lowering until your thighs are parallel to the ground or slightly below.
  4. Step 4: Pause for a moment, then push through your heels to return to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell low bar squat by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Low Bar Squat alternatives

More exercises that train the glutes as their main target:

More glutes exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.