Low Bar Squat (Barbell)
A back squat with the bar low across the rear delts and more forward lean, driven by the hips. Also called Low Bar Squat and Low Bar Back Squat.
- Pattern
- Squat
- Equipment
- Barbell
- Works
- Glutes, quads, lower back
- Loads
- Hips, knees, ankles, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Lower back Belt Squat
Loads the legs without the bar on the spine.
When it stalls, these usually help
Sitting back to a box builds the hips that drive a low-bar squat.
Pausing in the hole builds strength out of the bottom, where squats usually stall.
A low-bar squat leans forward, and a stronger lower back holds that angle.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.