Low Bar Squat — Muscles Worked & RPE Load Guide
Low Bar Squat targets Quadriceps, Glutes as primary movers (1.0× set credit) alongside Hip Adductors, Lower Back, Hamstrings, Abdominals & Trunk Bracing (0.5× synergist credit). Descending or bell-shaped barbell lever.
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Quadriceps | Primary (1.0× set) | 38% | 8–18 sets/wk (MRV 20) | 2–4x / week · Evidence |
| Glutes (Gluteus Maximus / Medius) | Primary (1.0× set) | 28% | 4–16 sets/wk (MRV 20) | 2–4x / week · Evidence |
| Hip Adductors | Secondary (0.5× set) | 12% | 4–12 sets/wk (MRV 16) | 2–4x / week · Evidence |
| Lower Back (Spinal Erectors) | Secondary (0.5× set) | 10% | 4–10 sets/wk (MRV 14) | 1–3x / week · Evidence |
| Hamstrings | Secondary (0.5× set) | 7% | 4–16 sets/wk (MRV 20) | 2–4x / week · Evidence |
| Abdominals & Trunk Bracing | Secondary (0.5× set) | 5% | 6–20 sets/wk (MRV 25) | 3–6x / week · Evidence |
Normative Strength Standards for Low Bar Squat (1RM by Bodyweight)
Target barbell 1RM standards (kg) inverted directly from STRUGGL's Wilks & SymmetricStrength normative curves across athlete bodyweights.
| Sex & Bodyweight | Novice (45) | Intermediate (60) | Proficient (75) | Advanced (87.5) | Exceptional (100) |
|---|---|---|---|---|---|
| Men · 60 kg | 73.0 kg | 97.5 kg | 122.0 kg | 142.0 kg | 162.5 kg |
| Men · 70 kg | 83.0 kg | 111.0 kg | 138.5 kg | 161.5 kg | 185.0 kg |
| Men · 80 kg | 91.5 kg | 121.5 kg | 152.0 kg | 177.5 kg | 203.0 kg |
| Men · 90 kg | 97.5 kg | 130.0 kg | 162.5 kg | 190.0 kg | 217.0 kg |
| Men · 100 kg | 102.5 kg | 136.5 kg | 170.5 kg | 199.0 kg | 227.5 kg |
| Women · 50 kg | 48.5 kg | 64.5 kg | 81.0 kg | 94.5 kg | 108.0 kg |
| Women · 60 kg | 56.0 kg | 74.5 kg | 93.0 kg | 108.5 kg | 124.0 kg |
| Women · 70 kg | 62.5 kg | 83.5 kg | 104.5 kg | 122.0 kg | 139.0 kg |
| Women · 80 kg | 68.0 kg | 91.0 kg | 113.5 kg | 132.5 kg | 151.5 kg |
Low Bar Squat Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Low Bar Squat using a 80 kg Proficient athlete benchmark (152.0 kg system 1RM) rounded to 2.5 kg barbell increments. Mechanics: Bilateral free-bar coordination; resistance curve: Descending or bell-shaped barbell lever.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (90%) | 0 kg (89%) | 0 kg (87%) | 0 kg (85%) | 0 kg (82%) |
| 5 reps | 0 kg (84%) | 0 kg (82%) | 0 kg (80%) | 0 kg (80%) | 0 kg (77%) |
| 8 reps | 0 kg (77%) | 0 kg (75%) | 0 kg (74%) | 0 kg (74%) | 0 kg (72%) |
| 10 reps | 0 kg (72%) | 0 kg (72%) | 0 kg (70%) | 0 kg (70%) | 0 kg (69%) |
| 12 reps | 0 kg (69%) | 0 kg (69%) | 0 kg (67%) | 0 kg (67%) | 0 kg (66%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Low Bar Squat volume and e1RM records on zero-login Wrapped CSV upload.
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. | Plotkin (2023) · bioRxiv : the preprint server for biology | PubMed 37461495 ↗ |
| Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. | Plotkin (2023) · Frontiers in physiology | PubMed 37877099 ↗ |
| Effects of Adding Inter-Set Static Stretching to Flywheel Resistance Training on Flexibility, Muscular Strength, and Regional Hypertrophy in Young Men. | Nakamura (2021) · International journal of environmental research and public health | PubMed 33916599 ↗ |