Which muscles does the safety bar squat work?

The safety bar squat mainly works your quadriceps and glutes. It also involves your lower back.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the safety bar squat in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Safety Bar Squat: how to do it and muscles worked

The safety bar squat mainly works your quadriceps and glutes, with help from your lower back. You need a barbell.

Muscles worked

Main

Helping

Lower back

How to do the safety bar squat

1
Set a safety squat bar on the rack with the pad on your upper back and the handles in front. Hold the handles, stand up, step back with feet shoulder-width apart.
2
Brace your core and bend your knees and hips to lower until your thighs are parallel or lower. Push through your midfoot to stand tall again.
3
Lower over 2 seconds, breathe in at the top and out as you stand. Keep your upper back tight against the pad.

Form tip: The bar sits more forward, so keep your chest up and do not lean forward; use safety pins on the rack.

Common questions

Which muscles does the safety bar squat work?: The safety bar squat mainly works your quadriceps and glutes. It also involves your lower back.
What equipment do I need for the safety bar squat?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the safety bar squat in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.