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Illustration of the Safety Bar Squat: The bar pushes you forward - fight it by driving the upper back into it.
compound · Squat

Safety Bar Squat

Safety Bar Squat is a compound squat movement for quads, using Safety Squat Bar and Power Rack. It also works glutes, hamstrings and lower back. 4 sets of 6-10, 3 min rest.

Primary muscle
Quads
Equipment
Safety Squat Bar and Power Rack
Difficulty
Intermediate
Sets and reps
4 × 6-10
Rest
180s
Force
push

How to do it

  1. 1
    Set up

    Handles held light, pad on the traps, same depth as your back squat.

  2. 2
    The cue that matters

    The bar pushes you forward - fight it by driving the upper back into it.

  3. 3
    Work it

    4 sets of 6-10, resting about 3 minutes between them.

Muscles worked

Quads does most of the work. Glutes, hamstrings and lower back take the rest.

Quads exercisesgluteshamstringslower back