How to: Low-Bar Squat
Primary Muscles Used:Upper Legs, Glutes, Quads, Gluteals, Hamstrings
- Set the barbell on the squat rack at approximately chin height. Position yourself underneath the bar. Place both hands on the bar in an overhand grip (palms facing away from your body) slightly wider than your shoulders. Securely rest the bar against your back, slightly below your shoulders, stand up tall and release the barbell from the squat rack. Draw your elbows in, maintaining a proud chest and drawing your shoulder blades down and back. Take a small step away and plant both feet on the floor slightly further than shoulder-width apart. This is your starting position.
- Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips.
- Exhale. Push through the heels of your feet and extend your legs to return to the starting position. Repeat for the specified number of repetitions before returning the bar to a secure position on the squat rack.
Alternative Exercises for Barbell
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.