Low-bar squat

Purpose

• strength-focused squat with greater hip and posterior chain emphasis
• allows heavier loading potential for many lifters
• excellent for powerlifting and general strength development

Execution

Position the bar lower on your back, resting across the rear deltoids and middle trapezius. Take a slightly wider stance than high-bar, with toes more pointed out. Olympic lifting shoes aid ankle dorsiflexion for improved depth. Brace your trunk.

• initiate by breaking at the hips first, then knees
• maintain a more inclined torso angle throughout the movement
• keep elbows in line with your back to secure bar position
• allow knees to travel naturally forward as needed
• descend as deep as your mobility allows
• drive through your midfoot with emphasis on hip extension

The forward torso angle shifts emphasis toward glutes and lower back. Many lifters can handle more absolute weight with low-bar positioning due to the more advantageous leverages, though this varies between individuals based on anthropometry.