Barbell Low Bar Squat: A Comprehensive Guide

Set the barbell at the appropriate height, usually around hip level, on a squat rack.
Place your feet shoulder-width apart with toes pointing slightly outwards.
Grasp the bar with both hands, palms facing forward and slightly wider than shoulder-width apart.
Lift the bar off the squat rack and step back, maintaining a neutral spine.

How to Perform

Lower your body by bending at the hips and knees while keeping your weight on your heels.
Go down as low as you can while keeping your heels on the ground and your back straight.
Push up through your heels, returning to the starting position.
Repeat for the desired number of reps.


Keep your chest up and maintain a neutral spine throughout the movement.
Ensure that your knees stay aligned with your toes, not caving inwards or outwards.
Make sure that the bar stays centered over your midfoot throughout the movement.
Breathe in as you descend and breathe out as you rise back to the starting position.

Things to Avoid

Rounding your lower back or having an excessive arch in your back.
Allowing your knees to cave inwards or outwards.
Letting your heels come off the ground.
Bouncing out of the bottom of the squat or using momentum to complete the movement.