Safety Squat Bar Squat
Also known as: SSB Squat, Safety Bar Squat, Squat (Safety Squat Bar)
Safety Squat Bar Squat is a compound strength exercise using barbell that trains the quadriceps.
StrengthBarbellIntermediateCompoundPush
Primary muscles: Quadriceps
Secondary muscles: Glutes, Hamstrings, Lower Back, Traps
How to do it
- Set a safety squat bar in a rack at upper-chest height, step under it and rest the padded yoke across your upper back with the handles in front.
- Hold the handles with both hands, stand up to unrack the bar and step back into a shoulder-width stance.
- Brace your core and squat down until your thighs are at least parallel, keeping your chest up against the bar's forward pull.
- Drive up through your whole foot to stand, and re-rack the bar when the set is done.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Safety Squat Bar Squat from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Quadriceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
