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Strength exercises Β· Lower body

Safety bar squat

Difficulty Squats

How to perform it

Squat with a safety squat bar; gripping the front handles keeps the torso more upright – quads and glutes. Differs from the barbell back squat by an easier position for the shoulders and wrists.

Equipment

  • Safety squat barFree weight Β· 30 kg
  • Squat rackMachine

Muscles worked

Muscles and artwork credits
  • Biceps femoris
  • Erector spinae
  • Gluteus maximus
  • Rectus abdominis
  • Rectus femoris
  • Transverse abdominis (not on the surface map)
  • Upper traps
  • Vastus intermedius (not on the surface map)
  • Vastus lateralis
  • Vastus medialis

Artwork: Ryan Graves, CC BY 4.0, modified

Related exercises

Find another variation and compare difficulty.

Family in the library

Squats

Exercise family Β· pattern: Squats

1 family Β· 10 variationsDifficulty

Difficulty describes how demanding the execution is. It is not a recommended training order.