Low Bar Barbell Back Squat

Pro Tip

Always keep a slight forward lean with a flat back while performing this movement to avoid dropping the barbell.

How To

With feet shoulder-width apart, position yourself under the center of the barbell in the rack as you place it over your upper back, and grip the barbell slightly wider than shoulder-width apart.
While maintaining a slight forward lean, lift the barbell from the rack by partially standing up and taking a step back while squeezing the bar tightly and keeping it rested over your upper back, lower than a standard squat.
Inhale and break at your hips, sitting down and allowing your torso to come forward while keeping it straight.
Exhale and push through your heels to return to the starting position.
Continue until your thighs are at least parallel to the floor.
After all reps are completed, walk forward to return the barbell to the rack, continuing to maintain a slight forward lean.

Primary Muscle Groups

Glutes

Muscles of your butt.

Hamstrings

Muscles spanning the back of your thigh.

Secondary Muscle Groups

Inner Thigh

Muscles spanning your inner thigh.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.