LEGS · COMPOUND
Safety Bar Squat
A squat using a specialty bar that changes the load position and upper-body demands.
Primary musclesQuads, Glutes
Secondary musclesUpper back, Core
EquipmentSafety squat bar, Rack
DifficultyIntermediate · Squat
How to perform
- Set the safety bar securely and establish a stable stance.
- Brace and squat through a controlled range.
- Drive upward while keeping the bar balanced.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the quads as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
Prefer seeing the movement? These YouTube references open in a new tab so you can watch without leaving Gym Log.
Using this exercise?
Add the exercise name to your notebook. You can then type your sets, reps, weight and notes however you like.
Want to log it manually?
Gym Log is a notebook first. You can simply open your workout and type the exercise, sets, reps, weight and notes yourself.