Back Squat (Low Bar)
Description
The Back Squat (Low Bar) is a compound lift targeting the gluteus maximus, hamstrings, quadriceps. This is a tier-1 movement essential for strength development and structural integrity.
Common Errors
- ✕ Bar placed too high (turns into high bar position)
- ✕ Excessive wrist extension causing pain
- ✕ Initiating with knees instead of hip hinge
- ✕ Excessive forward lean from the first moment
Coaching Cues
- ✓ "Pinch your shoulder blades — create the shelf"
- ✓ "Elbows down and back"
- ✓ "Sit back and down — hips first"
- ✓ "Break at the hips, knees follow"
Structural Prerequisites
FAQ
What muscles does Back Squat (Low Bar) work?
Back Squat (Low Bar) primarily targets the Gluteus Maximus, Hamstrings, Quadriceps. Secondary muscles involved include Erector Spinae, Rectus Abdominis, Obliques, Rear Deltoids. It is classified as a advanced-level compound lift.
How do you perform Back Squat (Low Bar) correctly?
The Back Squat (Low Bar) is a compound lift targeting the gluteus maximus, hamstrings, quadriceps. This is a tier-1 movement essential for strength development and structural integrity.
What equipment is needed for Back Squat (Low Bar)?
Back Squat (Low Bar) requires Barbell. It is categorized as a hip dominant compound lift.
Related Exercises
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