Eccentryx / Exercise Atlas / legs
Low-bar back squat
Bar rests on rear delt shelf, hip-width stance, hips break before knees.
Muscles
- Primary
- quads
- Supporting
- glutes, hamstrings, lower back
Mechanics
- Pattern
- squat
- Equipment
- barbell, rack
- Geometry
- 90° Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Hip drive dominates; torso stays more horizontal than high-bar.
- Progression
- Add 2.5–5 kg when all reps hit depth with stable torso angle.
- Regression
- High-bar squat if hip mobility doesn't allow the forward lean.
Watch for
- Good-morning squat — hips rise faster than shoulders out of the hole
- Bar rolled too high onto traps — causes wrist and elbow pain
- Knees caving inward on the ascent
Substitutions
- Back squat (high-bar)
- Hack squat
- Leg press