How to do the Low Bar Back Squat
- Place the barbell across your upper back, gripping it firmly with your hands.
- Step away from the rack, feet shoulder-width apart, toes slightly outward.
- Bend your hips and knees together until your hips drop just below the top of your knees.
- Push through your feet to stand back up, keeping your back straight and core tight.
- Return to the starting position to repeat the movement carefully.
Full technique — 8 steps
- Set the bar across the rear delts below the upper traps and grip it tightly.
- Unrack the bar, stand tall, and take a short walkout to your squat stance.
- Place your feet around shoulder width with toes turned slightly out as needed.
- Take a breath and tighten your stomach hard, pull the bar into your back, and keep your torso rigid.
- Break at the hips and knees together, sitting back with your knees pointing the same way as your feet.
- Descend until your hips drop just below the top of your knees.
- Push through your feet to drive up, keeping the bar balanced over the middle of your foot.
- Finish standing tall with hips and knees extended before resetting for the next rep.
Common mistakes
- Bar drifting toward the toes
- Losing upper-back tightness
- Knees collapsing inward on ascent
- Cutting the squat high
- Hips shooting up too fast
Form cues
- Bar over middle of foot
- Pull elbows toward ribs
- Sit back, not straight down
- Drive traps into bar
- Knees point where feet point
