Barbell Low Bar Squat (Rack)

How to do it

Fix your gaze on a spot at or above eye level for the whole squat.

1. 1

   Set the barbell on a rack just below shoulder height and load it with the appropriate weight.

2. 2

   Duck under the bar and position it across your upper back (trapezius) and shoulders.

3. 3

   Lift the bar off the rack by straightening your legs and take a step back.

4. 4

   With your feet shoulder-width apart, toes slightly pointed out, lower your body by bending your knees and hips.

5. 5

   Descend until your hips are below your knees while keeping your weight on your heels.

6. 6

   Drive through your heels to return to the starting position.

7. 7

   Repeat for the desired number of repetitions.

Common mistakes

• ✕Letting the knees cave inward during descent
• ✕Rising onto the toes during the drive up
• ✕Dropping the elbows and losing back shelf