---
title: "Barbell Low Bar Squat"
description: "Stand with your feet shoulder-width apart, holding a barbell across your upper back, positioned lower on your traps and rear deltoids."
locale: en
slug: barbell-low-bar-squat
url: "https://hi.fitness/exercises/barbell-low-bar-squat"
primaryMuscle: "Quads"
secondaryMuscles: ["Glutes","Hamstrings","Lats","Lower Back"]
equipment: ["Barbell","Squat rack"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/22127934-barbell-low-bar-squat.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Barbell Low Bar Squat

Stand with your feet shoulder-width apart, holding a barbell across your upper back, positioned lower on your traps and rear deltoids.

## How to do it

1. Stand with your feet shoulder-width apart, holding a barbell across your upper back, positioned lower on your traps and rear deltoids. Grip the bar with your hands slightly wider than shoulder-width apart, ensuring a secure hold.
2. Begin the squat by pushing your hips back and bending your knees, lowering your body until your thighs are parallel to the floor.
3. Push through your heels to return to the starting position, extending your hips and knees fully. Repeat for the desired number of repetitions.

## Form tips

- Distribute your weight evenly across your feet to maintain balance and stability.
- Ensure a tight grip on the barbell to prevent it from shifting during the exercise.
- Keep your gaze forward to help maintain proper alignment and focus throughout the movement.

## Similar exercises

- [Dumbbell Goblet Squat](https://hi.fitness/exercises/dumbbell-goblet-squat) - Quads · Dumbbell
- [Leg Press Machine Normal Stance](https://hi.fitness/exercises/leg-press-machine-normal-stance) - Quads · Machine
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