Is low bar squat better for back?

The low-bar back squat puts the bar in a position over the midline, which makes the core, lower back, glutes, and hamstrings do the work, versus the quad-dominant high bar variation. The movement is ideal for athletes with tight ankles who struggle to get into the bottom of a high-bar back squat while staying upright.

Should I high bar or low bar squat?

Powerlifters typically use Low-bar squats since they allow you to stabilize yourself with more weight. High-bar squats elicit a more torso-up position. If you participate in any sport that’s not powerlifting or just squat for leg gains, chances are, ahem, high, that you’re already doing high-bar squats.

Why does low bar squat hurt my back?

If the low bar squat is hurting your back, well, it shouldn’t. Low bar squats will hurt your low back when technique is subpar or errors are being made. The low back shouldn’t be overloaded when performing low bar squats with good technique.

Is low bar squat good for hypertrophy?

In the main, it doesn’t matter whether you use a high or low-bar squat position. Both are equally effective for building muscle and strength, and the only reason to use one over the other is due to anatomical differences, personal preference, or to compete in powerlifting.

Why are Lowbar squats better?

Stronger Hips and Hamstrings What is this? For some lifters who find that their hamstrings are weaker in the bottom of the squat, the low bar back squat can be added into training to build stronger hips and hamstrings.

Should you high bar or low bar squat?

How deep should I Go in a low bar squat?

You should squat no lower than the point where your hip begins to tuck under and you lose the natural arch in your lower spine. When your spine flattens out with a heavy barbell across your shoulders, a large amount of hydraulic pressure is imposed on the discs in your spine. Over time, this can lead to tissue damage and back pain.

How to low bar squat correctly?


  • BENEFITS&USES. Humans have been squatting since before there were humans.
  • Squat Focused Programs. Smolov/Smolov Jr. Check out these programs at I haven’t done the full Smolov program,but I’ve had many clients run Smolov Jr.
  • Additional Readings on Low Bar Squats
  • Should you squat low or high bar?

    They also improve balance, coordination, and range of motion. High bar squats are great for people of all fitness levels, while low bar squats are more technical.

    Do low bar squats work your abs enough?

    Though squat is not an isolated muscle movement, it includes all muscles of the human body and hence is a compound movement. So yes it helps your abdominal muscles also to be activated. But that will not come under the primary muscle because your primary muscles are legs muscles only while doing squats.