Safety Bar Squat: Muscles Worked & Technique

Safety Bar Squat exercise technique

Muscles Worked in Safety Bar Squats

Muscles worked in the safety bar squat

Primary muscles worked:

Secondary muscles worked:

How to Safety Bar Squat

  • Grip the handles of a safety squat bar, and place the bar on your upper back.
  • Inhale, brace your core slightly, and unrack the bar.
  • Take two steps back, and adjust your foot position.
  • Squat as deep as possible with good technique.
  • With control, stop and reverse the movement, extending your hips and legs again.
  • Exhale on the way up, or exchange air in the top position.
  • Inhale and repeat for reps.


The safety bar squat is a variant of the classic barbell squat. The design of the bar means that the center of gravity of the weights ends up slightly further forward than they do in a barbell squat, which can make it easier to squat deep with good technique. By gripping handles instead of a straight bar, the requirement for mobility in the shoulders is also reduced somewhat.

Experiment with foot placement to find one that feels good.

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