Back Squat (Barbell, Low Bar)
The low bar barbell back squat is a compound strength exercise that places the bar lower on the rear deltoids to maximize posterior chain engagement. It primarily targets the glutes, hamstrings, and quadriceps while building significant total-body strength.
Because the low bar squat places high demand on the central nervous system and lower back, the AI analyzes your HRV and sleep data to determine if you are recovered enough for heavy loading or require a volume adjustment. By tracking RPE and performance trends, the app can auto-regulate your sets to prevent the technical breakdown often caused by fatigue. Additionally, if you have a history of shoulder mobility issues or lower back pain, the system can recommend specific warm-ups or suggest hip-dominant alternatives to maintain progress safely.
Form Cues
- Rest the bar on your rear deltoids, creating a 'shelf' with your muscles
- Pull the bar down into your back to engage your lats
- Drive your hips back and push knees out simultaneously
- Keep your spine neutral and eyes focused a few feet forward
- Drive up through your midfoot while maintaining a rigid torso angle
- Don't let the bar rest high on your neck
- Don't let your knees cave inward as you push up
- Don't look straight up at the ceiling
- Don't round your lower back at the bottom of the squat
- Don't lift your heels off the floor
Common Mistakes
- Placing the bar too high (high bar position)
- Knee valgus (knees collapsing inward)
- Butt wink (rounding the lumbar spine)
- Leading with the chest instead of the hips
- Failing to reach parallel depth
Muscles Worked
This variation shifts the center of gravity, placing a greater emphasis on the posterior chain—specifically the glutes and hamstrings—compared to the high bar squat. While the quadriceps are still heavily involved in knee extension, the forward torso lean recruits the erector spinae and core significantly to maintain a rigid, neutral spine under heavy loads.
Primary
Secondary
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