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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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