Back Squat with Body Bar
Muscle Groups: Quads, Glutes
Back Squat with Body Bar focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Back Squat with Body Bar with proper form and technique.
- 1
Standing in a shoulder-width stance with feet slightly pointed out, rest a loaded barbell across the back of your shoulders holding it with an overhand grip.
- 2
Descend into a squat position by pushing your hips back and bending at the knee. At the bottom of the squat, pause, and then drive your hips upward bringing you back to starting position.
Tips for Success
These tips will help you perform Back Squat with Body Bar safely and effectively while maintaining proper form.
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Make sure you keep a tight midsection.
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Do not let your heels come off of the ground during the squat.
Secondary Muscles
While Back Squat with Body Bar primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Back Squat with Body Bar, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Back Squat with Body Bar, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
