excellent glute and quad builder, and the barbell squat you can load heaviest
the bar sits low, so your torso inclines further and the hips travel more:
glutes lead here where the high bar puts quads first
the forward lean is better leverage, so more weight, and the cost is depth
Execution
Position the bar low on your back, across your rear delts and mid traps. Take a
slightly wider stance than high-bar with your toes turned out more. Brace your
trunk.
break at the hips first, then the knees
hold the inclined torso angle through the whole rep
keep your elbows in line with your back to hold the bar in place
descend as deeply as your hips allow, letting the knees travel as needed
drive through your midfoot, leading with hip extension
How much more you squat low-bar than high-bar depends on your proportions. Pick
the position that suits you and progress that one rather than chasing both.
Purpose
excellent glute and quad builder, and the barbell squat you can load heaviest
the bar sits low, so your torso inclines further and the hips travel more:
glutes lead here where the high bar puts quads first
the forward lean is better leverage, so more weight, and the cost is depth
Execution
Position the bar low on your back, across your rear delts and mid traps. Take a
slightly wider stance than high-bar with your toes turned out more. Brace your
trunk.
break at the hips first, then the knees
hold the inclined torso angle through the whole rep
keep your elbows in line with your back to hold the bar in place
descend as deeply as your hips allow, letting the knees travel as needed
drive through your midfoot, leading with hip extension
How much more you squat low-bar than high-bar depends on your proportions. Pick
the position that suits you and progress that one rather than chasing both.