10 Best Barbell Low Bar Squat Alternatives for Gym or Home

The Barbell Low Bar Squat is done standing with a barbell. Ranked closest by our scoring: the Barbell Full Squat, the Weighted Squat and the Barbell Speed Squat.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Barbell Low Bar Squat

Barbell Low Bar SquatPlay demonstration
Primary muscle
Glutes
Equipment
Barbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Quadriceps, Hamstrings, Calves

How to perform Barbell Low Bar Squat
  1. Stand with your feet shoulder-width apart and the barbell resting on your upper back.
  2. Keeping your chest up and core engaged, slowly lower your body by bending your knees and pushing your hips back.
  3. Continue lowering until your thighs are parallel to the ground or slightly below.
  4. Pause for a moment, then push through your heels to return to the starting position.
  5. Repeat for the desired number of repetitions.
Filter Barbell Low Bar Squat alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Barbell Low Bar Squat Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Low Bar Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Barbell Full SquatPlay demonstration

    1. Barbell Full Squat

    97% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound

    Pick this when you want an easier version that still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes slightly turned out.
    2. Hold the barbell across your upper back, resting it on your traps or rear delts.
    3. Engage your core and keep your chest up as you begin to lower your body down.
    4. Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
    5. Lower your body until your thighs are parallel to the ground or slightly below.
    6. Keep your knees in line with your toes and your weight in your heels.
    7. Drive through your heels to stand back up, extending your hips and knees.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Barbell Low Bar Squat
    • Primary muscle: glutes, the same as the Barbell Low Bar Squat
    • Equipment: free weights, the same as the Barbell Low Bar Squat
    • Body position: standing, the same as the Barbell Low Bar Squat
  2. Weighted SquatPlay demonstration

    2. Weighted Squat

    97% match
    • Glutes
    • Weighted
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
    2. Hold a weight in front of your chest or on your shoulders.
    3. Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair.
    4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Push through your heels to stand back up, squeezing your glutes at the top.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Barbell Low Bar Squat
    • Primary muscle: glutes, the same as the Barbell Low Bar Squat
    • Equipment: free weights, the same as the Barbell Low Bar Squat
    • Body position: standing, the same as the Barbell Low Bar Squat
  3. Barbell Speed SquatPlay demonstration

    3. Barbell Speed Squat

    96% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes slightly turned out.
    2. Hold the barbell across your upper back, resting it on your traps or rear delts.
    3. Engage your core and keep your chest up as you lower your hips back and down, as if sitting into a chair.
    4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Drive through your heels to stand back up, squeezing your glutes at the top.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Barbell Low Bar Squat
    • Primary muscle: glutes, the same as the Barbell Low Bar Squat
    • Equipment: free weights, the same as the Barbell Low Bar Squat
    • Body position: standing, the same as the Barbell Low Bar Squat
  4. Barbell High Bar SquatPlay demonstration

    4. Barbell High Bar Squat

    95% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes slightly turned out.
    2. Place the barbell on your upper back, resting it on your traps.
    3. Engage your core and keep your chest up as you begin to squat down, pushing your hips back and bending your knees.
    4. Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Drive through your heels to stand back up, extending your hips and knees.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Barbell Low Bar Squat
    • Primary muscle: glutes, the same as the Barbell Low Bar Squat
    • Equipment: free weights, the same as the Barbell Low Bar Squat
    • Body position: standing, the same as the Barbell Low Bar Squat
  5. Barbell Hack SquatPlay demonstration

    5. Barbell Hack Squat

    92% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart and your toes slightly turned out.
    2. Hold the barbell behind your legs, resting it on your upper thighs.
    3. Lower your body by bending at the knees and hips, keeping your back straight and your chest up.
    4. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Pause for a moment, then push through your heels to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Barbell Low Bar Squat
    • Primary muscle: glutes, the same as the Barbell Low Bar Squat
    • Equipment: free weights, the same as the Barbell Low Bar Squat
    • Body position: standing, the same as the Barbell Low Bar Squat
  6. Barbell Narrow Stance SquatPlay demonstration

    6. Barbell Narrow Stance Squat

    92% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes pointing slightly outward.
    2. Hold the barbell across your upper back, resting it on your traps or rear delts.
    3. Engage your core and keep your chest up as you slowly lower your body by bending your knees and pushing your hips back.
    4. Continue lowering until your thighs are parallel to the ground or slightly below.
    5. Pause for a moment, then push through your heels to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Barbell Low Bar Squat
    • Primary muscle: glutes, the same as the Barbell Low Bar Squat
    • Equipment: free weights, the same as the Barbell Low Bar Squat
    • Body position: standing, the same as the Barbell Low Bar Squat
  7. Barbell Jefferson SquatPlay demonstration

    7. Barbell Jefferson Squat

    90% match
    • Glutes
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Hold the barbell with an overhand grip, resting it on the front of your body, just below your waist.
    3. Step your left foot forward and your right foot back, keeping your feet shoulder-width apart.
    4. Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
    5. Push through your heels to stand back up to the starting position.
    6. Repeat the movement, alternating your forward and back foot with each repetition.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Barbell Low Bar Squat
    • Primary muscle: glutes, the same as the Barbell Low Bar Squat
    • Equipment: free weights, the same as the Barbell Low Bar Squat
    • Body position: standing, the same as the Barbell Low Bar Squat
  8. Barbell Jump SquatPlay demonstration

    8. Barbell Jump Squat

    88% match
    • Glutes
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. Once you reach the bottom of the squat, explode upwards by jumping off the ground.
    4. As you jump, extend your hips, knees, and ankles, pushing through your toes.
    5. Land softly back into the squat position and immediately repeat the movement for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Barbell Low Bar Squat
    • Primary muscle: glutes, the same as the Barbell Low Bar Squat
    • Equipment: free weights, the same as the Barbell Low Bar Squat
    • Body position: standing, the same as the Barbell Low Bar Squat
  9. Kneeling Squat

    9. Kneeling Squat

    88% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. Unrack the weight.
    2. With your head looking forward, sit back with your butt until you touch your calves.
    3. Reverse the motion, returning the torso to an upright position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Barbell Low Bar Squat
    • Primary muscle: glutes, the same as the Barbell Low Bar Squat
    • Equipment: free weights, the same as the Barbell Low Bar Squat
    • Body position: kneeling, not standing
    • Balance: harder to stay steady on than the Barbell Low Bar Squat
  10. Smith Low Bar SquatPlay demonstration

    10. Smith Low Bar Squat

    87% match
    • Glutes
    • Smith-machine
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up the smith machine with the barbell at a height that allows you to comfortably rest it on your upper back.
    2. Stand with your feet shoulder-width apart, toes slightly turned outwards.
    3. Step under the bar and position it across your upper back, resting it on your traps.
    4. Grip the bar with your hands slightly wider than shoulder-width apart.
    5. Unrack the bar by straightening your legs and stepping back from the rack.
    6. Take a deep breath and brace your core.
    7. Initiate the squat by pushing your hips back and bending your knees.
    8. Lower your body until your thighs are parallel to the ground or slightly below.
    9. Keep your chest up and your back straight throughout the movement.
    10. Drive through your heels to stand back up, extending your hips and knees.
    11. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Barbell Low Bar Squat
    • Primary muscle: glutes, the same as the Barbell Low Bar Squat
    • Equipment: a machine, not free weights
    • Body position: standing, the same as the Barbell Low Bar Squat
    • Balance: easier to stay steady on than the Barbell Low Bar Squat

Why You Might Need a Barbell Low Bar Squat Alternative

You may need substitutes because of shoulder or thoracic mobility limits, low-back pain, lack of a barbell, or a desire for unilateral work. The low-bar position increases hip hinge and posterior-chain loading by placing the bar lower on the rear delts, which raises glute and hamstring activation. Choosing alternatives can reduce shear on the lumbar spine or remove compressive shoulder load while preserving mechanical tension on the glutes. Technique cue: maintain a neutral spine, hinge at the hips and avoid knee valgus to keep load on the glutes rather than the quads.

Barbell Low Bar Squat FAQ

What muscles does Barbell Low Bar Squat work?

The low-bar squat emphasizes the glutes and hamstrings more than a high-bar squat by increasing hip flexion and hinge. It still recruits the quads, adductors and spinal erectors; cue sitting back and driving through the heels to bias the posterior chain.

What is the best bodyweight alternative to Barbell Low Bar Squat?

For a bodyweight option that targets glutes and single-leg strength, use the Bulgarian split squat. Cue a slight forward lean and drive through the front heel while keeping the torso tall to maximize glute activation and balance under load.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology