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Upper Legs · Barbell
Barbell Low Bar Squat
Barbell Low Bar Squat is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and lower back assisting. It needs a barbell and a pull-up bar. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Lower Back · Erector Spinae
How to do 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. Grip the bar with your hands slightly wider than shoulder-width apart, ensuring a secure hold.
- Begin the squat by pushing your hips back and bending your knees, lowering your body until your thighs are parallel to the floor.
- 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.
Barbell Low Bar Squat alternatives
More quads exercises
Barbell Low Bar Squat FAQ
What muscles does Barbell Low Bar Squat work?
Barbell Low Bar Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and lower back work as secondary muscles.
What equipment do you need for Barbell Low Bar Squat?
You need a barbell and a pull-up bar.
How many sets and reps of Barbell Low Bar Squat should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Low Bar Squat good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Low Bar Squat burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Low Bar Squat?
Other exercises for the quads include Bodyweight Squat, Dumbbell Jumping Squat, Hack Squat Machine Squat and Dumbbell Front Squat.
For developers
Use Barbell Low Bar Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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