Quads · Compound movement

Safety Bar Squat

A compound exercise that targets the quads with secondary work in glutes, hamstrings. Performed with safety squat bar, squat rack.

Primary muscle

Quads

Secondary muscles

Glutes, Hamstrings

Equipment

Barbell

Difficulty

Advanced

How to perform the Safety Bar Squat

Rack the safety squat bar across the upper back and grip the front handles that project forward from the yoke.
The padded cambered design places the weight forward of the spine, which constantly pulls your torso toward flexion.
Fight that forward pull the entire set by driving the chest up and the upper back tight, more than you would with a straight bar.
Descend into the squat by sitting between the hips while resisting the tendency to fold forward at the chest.
The forward load makes this a friendlier option for lifters with shoulder mobility limits who cannot rack a straight bar.
Drive up out of the bottom, keeping the chest tall so the hips and shoulders rise at the same rate.

Suggested working range: 5–8 reps. Default progression: linear.

•Letting the forward pull of the cambered bar fold the chest down into a good morning.
•Relaxing the upper back so the torso caves forward under the forward-loaded weight.
•Cutting depth short because the forward pull makes the bottom feel harder to control.
•Gripping the handles to haul the torso upright instead of driving the chest up with the back.