At a glance
- Main muscle
- Quads
- Also works
- Glutes and back
- Equipment
- Barbell
- Rep range in Mitta
- 3 to 8 reps
- Skill level
- Advanced
- How tiring
- High
- Weight step in Mitta
- 2.5 kg
How to do it
- Bar low on your rear delts, below the shoulder blade.
- Slightly wider stance, more forward lean than high-bar.
- Squat to just below parallel, neutral back.
Pick a weight you can lift for 3 to 8 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Lets you move more weight than the high-bar squat, with more hip and less quad. Good for strength; fatiguing and technical.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Barbell Back Squat · Barbell · rating A
- Hack Squat · Machine · rating S
- Smith Machine Squat · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the low-bar back squat.
Let Mitta set the weight.
Mitta plans the low-bar back squat with a weight and rep target for every set, worked out from your last sessions.
Questions about the
low-bar back squat
What muscles does the low-bar back squat work?
The low-bar back squat mainly trains your quads. Your glutes and back help.
How many reps of the low-bar back squat should I do?
Mitta plans the low-bar back squat at 3 to 8 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the low-bar back squat?
Good alternatives that train the same muscle are the barbell back squat, hack squat and Smith machine squat.
Is the low-bar back squat good for beginners?
It is hard to learn. Build up with an easier alternative first, then add it once you have a solid base.
Why does the low-bar back squat have rating A?
Lets you move more weight than the high-bar squat, with more hip and less quad. Good for strength; fatiguing and technical.