Safety Bar Squats | Gymacetamol

Muscles Worked

Primary

Quadriceps

Secondary

GlutesAbs / Core

Quick Cues

1

Safety bar on your back

2

Hands on the handles

3

Brace and squat deep

4

Drive through your heels

Equipment Needed

Safety Squat BarSquat Rack

Position the safety squat bar across your upper back with the handles in front of you.
Grip the handles and unrack the bar, stepping back into your squat stance.
Keep your torso as upright as possible with your core braced.
Squat down by bending at the hips and knees until your thighs are at least parallel.
Drive through your feet to stand back up.
The bar will naturally want to push you forward, so fight to stay upright.
Repeat for the desired number of repetitions.

Common Mistakes

Placing the safety bar too high on the neck

Letting the handles pull the torso forward

Not hitting full depth

Pro Tips

The safety bar allows a more upright torso, reducing lower back stress

Fight the bar pulling you forward by actively pushing up into the pads

Great alternative if shoulder mobility limits regular squatting

Your Progress

Variations

Barbell Squat

Front Squat

Zercher Squat