Strength Training · Bodybuilding · Powerlifting
Low-Bar Back Squat
The low-bar back squat places the bar across your rear shoulders rather than your upper traps. It trains your legs and hips with more forward torso lean than a high-bar squat.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Grip the racked bar with your hands slightly wider than shoulder-width.
- Pull your shoulder blades together to create a firm shelf.
- Position the bar across your rear shoulders, just below the bony ridge near the top of your shoulder blades.
- Stand up under the bar to lift it clear of the hooks.
- Take two or three short steps backward.
- Set your feet about shoulder-width apart with your toes turned slightly outward.
- Lower your hips back and down until your hip crease reaches roughly knee height, allowing your torso to lean forward.
- Push through your feet to return to standing.
Form cues
- Breathe in; brace before each descent.
- Keep pressure across your whole foot.
- Track your knees toward your toes.
Common mistakes
- Supporting the bar with your handsLet your rear shoulders carry the load, adjusting your grip width so your wrists stay close to straight.
- Hips shooting up firstReduce the weight until your hips and chest rise together without your torso tipping farther forward.
- Forcing depth through back roundingStop your descent at the deepest point where you can maintain a stable lower-back position.
Safety
A failed repetition can trap you under the bar if the rack safeties are missing or poorly positioned. Heavy loads and loss of trunk control can strain your back, while an uncomfortable bar position can irritate your shoulders or wrists.
- Set the hooks slightly below shoulder height and the safeties just below your lowest bar position; test both with an empty bar.
- Secure the plates with collars before lifting.
- Warm up with an empty bar, adding weight in small increments.
- When reracking, make contact with both uprights before lowering the bar fully into both hooks.
If you cannot reach the low-bar position without shoulder, elbow, or wrist pain, choose a different squat variation and seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Knee Sleeves (optional)
- Lifting Belt (optional)
- Power Rack
- Powerlifting Barbell
- Rack Safety Supports
- Weight Plate
- Wrist Wraps (optional)
Sets and reps
- Sets
- 3
- Target
- 5–8 reps
- Rest
- 3 min
Choose a weight that leaves about two controlled repetitions in reserve.