Barbell Squat (low bar)
The Barbell Squat (low bar) primarily works the Gluteus Maximus, with secondary activation of the Adductor Magnus, Rectus Femoris, Soleus and stabilizer support from the Erector Spinae. It is a barbell compound exercise at intermediate difficulty.
The Barbell Squat (low bar) is a intermediate compound exercise performed with barbell, following a squat movement pattern. It primarily targets the Gluteus Maximus, with secondary engagement of the Adductor Magnus, Rectus Femoris, Soleus. This is a bilateral pushing movement, meaning both sides work together to generate force.
A barbell compound push exercise targeting the Gluteus Maximus.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus |
| Secondary | Adductor Magnus, Rectus Femoris, Soleus |
Muscles Worked
The Gluteus Maximus is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Magnus, Rectus Femoris, and Soleus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
How to Perform
Preparation
- From rack with barbell at upper chest height, position bar low on back of shoulders.
- Grasp barbell to sides.
- Dismount bar from rack and stand with wide stance.
Execution
- Squat down by bending hips back while allowing knees to bend forward slightly, keeping back straight and knees pointed same direction as feet.
- Descend until thighs are just past parallel to floor.
- Extend hips and knees until legs are straight.
- Return and repeat.
Comments
- Keep head facing forward, back straight and feet flat on floor with equal distribution of weight through forefoot and heel.
- Knees should point same direction as feet throughout movement.
- At bottom of squat, crease at hips should be lower than top of knee cap.
Tips & Common Mistakes
- Keep your chest up and spine neutral throughout — avoid rounding your lower back.
- Push your knees out in line with your toes as you descend.
- Aim for at least parallel depth — cutting squats short reduces muscle activation.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Gluteus Maximus) and can be substituted based on your equipment or variation preferences.
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