Low Bar Back Squat
Also known as "The king of all exercises"
The Squat is a compound, full body exercise. You Squat by bending through your hips and knees, with the weight on your upper-back, until your hips come lower than your knees (|breaking parallel"). Most people think of Squats as a "leg exercise". Your hamstrings, quads, glutes and groin are indeed the prime movers when you Squat. But your abs, obliques and lower back muscles work to keep you from collapsing under the bar. Even your arms and shoulders must work to keep the bar in position.
Always start with just the bar – even if you’re planning on squatting 500 lbs. Always warm up with a few sets with just the bar.
Detailed Workout Plan
Step under the bar, and put your hands around it. For this type of squat, we are going to want a thumbless grip, so that our wrists are properly aligned with our forearms.
The width of your grip will be dependent on flexibility, but generally a narrower (closer to your shoulders) grip will help create a meaty shelf for you to place the bar on out of the muscles in your upper back (the bar will end up sitting on your rear deltoids). If you lack the flexibility for the narrower grip, start out wider, then slowly bring it in as you get more flexible.
Now, once the bar is on your back, stand up, brace your core (tighten your glutes and flex your stomach), and step back (if you did this right, you should always have to step back, not forward).
From here, set up just like you do for your bodyweight squat – feet slightly wider than hip width apart, toes slightly pointing outward, butt back, squat down slowly, drop so the tops of your legs are parallel or lower, and stand back up.
Repeat for the recommended amount of repetitions.