Safety Bar Squat
Set the safety squat bar across your upper back, gripping the front handles so the padded yoke rests on your traps and shoulders. Unrack and step back with feet about shoulder width, toes slightly out. Brace your core and descend by pushing your hips back and bending the knees until your thighs reach at least parallel, fighting to keep your chest up against the bar's forward pull. Drive through your whole foot to stand, keeping a tall torso throughout.
QUADRICEPS · LOWER BODY
How it is executed
- Set the safety squat bar across your upper back, gripping the front handles so the padded yoke rests on your traps and shoulders.
- Unrack and step back with feet about shoulder width, toes slightly out.
- Brace your core and descend by pushing your hips back and bending the knees until your thighs reach at least parallel, fighting to keep your chest up against the bar's forward pull.
- Drive through your whole foot to stand, keeping a tall torso throughout.
- Muscles worked
- Quadriceps
- Primary muscle
- Quadriceps
- Equipment
- Safety squat bar
- Movement pattern
- Lower body
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophy
Variations and substitutions
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best Harbiz alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
