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Barbell Low Bar Squat

QuadsGlutes AdductorsHamstringsLower backAbs Compound BarbellPower rack / half rack / squat rack
Demo (loops)

How to do it

Starting position

  1. Set the rack height to your upper chest.
  2. Rest the bar on the back of your shoulders, on your rear delts. Not on your neck bone.
  3. Grip as narrow as your shoulders and elbows comfortably allow, and squeeze your upper back to create a shelf for the bar.
  4. Set your feet slightly wider than shoulder-width apart, and point your toes slightly outward.

Movement

  1. Inhale to fill your belly and push your hips back as you sit down.
  2. Keep your back straight even as your torso leans forward.
  3. Descend to at least the depth where your thighs are parallel to the floor.
  4. Drive through the middle of your feet and raise your hips and torso together.

Breathing

Before going down, inhale to fill your belly, and exhale once you come up.

Cautions

  • If your wrists or shoulders hurt, the bar may be too low or your grip may be too narrow.
  • Do not let your hips shoot up first; raise them together with your chest.
  • When handling heavy weight, always set the safety bars.

Exercise info

Primary musclesQuadsGlutes
Secondary musclesAdductors · Hamstrings · Lower back · Abs
EquipmentBarbellPower rack / half rack / squat rack
Movement patternSquat
Rep range5–8 reps
10 similar exercises

Representative exercise: Barbell Back Squat

How GYMKC sets the weight for this exercise

For example, if you do 5 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 74 kg.

With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 5–8 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.