Safety Squats

How to do the Safety Squats

A safety squat is identical to a regular 90 degree bent leg toes straight ahead squat except a special bar is used. The bar allows easy entry into a deep squat which keeps your back straight and is much safer on your lower back and knees. According to research it also has the highest percentage of muscle activation for your recus femoris (or quadriceps).

With the special bar on the rack (at shoulder height), approach it with the back of your shoulders having the weight. While keeping your back and head straight, lift the weight off the rack. Then while keeping your feet shoulder length apart, begin to bend your knees. Keeping your back and head straight, never let your knees go past your toes. Once your legs are bent around 90 degrees you can ascend back to the starting position. br>
As you can see the special safety squat bar is padded and bent for optimal weight distribution.

Safety Squat Spotter Information:
Stand behind the subject and perform a safety squat with them while squeezing mid section with your forearms.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Thigh
  • Gluteus Maximus ,Quadricep
  • Hamstrings
  • Butt
  • Legs
  • Barbell

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
80.5 lbs8.8 104.6 lbs

What is a good starting weight?

Based on an average weight lifted of 80.5 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 40 lbs and aim for 12-15 reps.


Workouts Plans with Safety Squats

Purpose Type Level
There are no fitness / workout programs available with this exercise. Would you like to make your own workout program?

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.