Exercise library
Quads
Low-Bar Back Squat
- Primary muscle
- Quads
- Also works
- Glutes, Hamstrings
- Equipment
- Barbell
- Movement pattern
- Squat
- Role in a program
- Anchor lift
How to do it
Set the bar lower across the rear delts and hinge the hips back with a slightly more forward torso lean. Break at the hips and knees together, then drive the hips up and forward to lockout.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the quads — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Barbell Back SquatBarbellSquat
- Barbell Box SquatBarbellSquat
- Barbell Bulgarian Split SquatBarbellSquat
- Barbell Deficit SquatBarbellSquat
- Barbell Forward LungeBarbellSquat
- Barbell Front SquatBarbellSquat
No-equipment alternatives
Training at home or on the road — bodyweight options for the quads: