# Low-Bar Back Squat

URL: https://heatsy.app/ex/low-bar-squat

Also known as: Low-Bar Squat, Barbell Low-Bar Squat, Low Bar Barbell Squat, LBBS

Body region: Legs, Glutes

## Muscles

- Main: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Adductor Magnus
- Helps: Rectus Femoris, Biceps Femoris, Semitendinosus, Semimembranosus
- Holds: Trapezius, Erector Spinae, Multifidus, Rectus Abdominis, Transversus Abdominis

## Equipment

- Barbell
- Squat Rack

## Technique

1. Set the bar lower on the back, across the rear shoulders just below the top of the traps.
2. Grip the bar firmly, unrack and set the feet shoulder-width or a bit wider.
3. Brace, push the hips back and lean the chest forward more than in a high-bar squat.
4. Squat to at least parallel, then drive the hips and chest up together.

### Cues

- Pull the elbows back and up to pin the bar in place.
- Keep the bar over the middle of the foot all the way down and up.
- Set the safety pins just below your lowest squat depth before loading the bar.

### Common mistakes

- Letting the bar slide down the back.
- Hips shooting up first so it turns into a good morning.
- Carrying the weight on the wrists instead of the back.

## Alternatives

- [Barbell Back Squat](https://heatsy.app/ex/back-squat)
- [Barbell Box Squat](https://heatsy.app/ex/barbell-box-squat)
- [Pause Squat](https://heatsy.app/ex/pause-squat)