How to Do Barbell Low Bar Squat

Barbell Low Bar Squat is a glutes exercise using barbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Barbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Low Bar Squat

  1. 01Position the barbell across the posterior deltoids and shelf of the shoulder blades before unracking.
  2. 02Set the feet slightly wider than shoulder width with the toes angled outward to allow for a deeper hip hinge.
  3. 03Inhale and sit the hips back aggressively while keeping the shins as vertical as possible.
  4. 04Lower the trunk until the hip crease is below the knee joint while maintaining a rigid lumbar spine.
  5. 05Drive the heels into the floor and transition the hips forward to return to a standing position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Low Bar Squat

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the gaze focused three feet ahead on the floor to maintain a neutral cervical spine throughout the descent.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Low Bar Squat questions

What muscles does Barbell Low Bar Squat work?

Barbell Low Bar Squat is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Barbell Low Bar Squat correctly?

Position the barbell across the posterior deltoids and shelf of the shoulder blades before unracking. Set the feet slightly wider than shoulder width with the toes angled outward to allow for a deeper hip hinge. Inhale and sit the hips back aggressively while keeping the shins as vertical as possible. Lower the trunk until the hip crease is below the knee joint while maintaining a rigid lumbar spine. Drive the heels into the floor and transition the hips forward to return to a standing position.

What is the A90 coach tip for Barbell Low Bar Squat?

Keep the gaze focused three feet ahead on the floor to maintain a neutral cervical spine throughout the descent.

Is Barbell Low Bar Squat suitable for beginners?

Barbell Low Bar Squat is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Low Bar Squat?

Barbell Low Bar Squat uses barbell.

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