QuadricepsIntermediate
Safety Bar Squat
A back squat using a safety squat bar with cambered sleeves and forward handles. Reduces shoulder demands and shifts load slightly forward, emphasizing the quads and upper back.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Adductors
- Lower Back (Erector Spinae)
- Traps (Trapezius)
- Transverse Abdominis
- Sets
- 3–5
- Reps
- 5–10
- Rest
- 120–180s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.