About this exercise
Targets the quadriceps, glutes, and hamstrings while also engaging the core. It involves placing the barbell higher on the traps, closer to the neck, which results in a more upright torso compared to the low bar squat.
High bar squat
Step by step instructions, muscle activation and variants for the High bar squat.
MediumQuadriceps
How to Perform
- Stand under the barbell with feet shoulder-width apart, positioning the bar on your upper traps
- Grip the bar with hands wider than shoulder-width, elbows down and slightly back
- Lift the bar off the rack, step back, and position your feet shoulder-width apart, toes slightly outward
- Lower your body by bending your knees and hips, keeping your chest up and back neutral
- Keep your knees tracking over your toes and lower until your thighs are parallel to the ground or deeper
- Push through your heels to return to the standing position, extending your knees and hips
- Exhale as you stand back up, keeping the core engaged
Muscle Activation
Primary
Quadriceps
Secondary
GlutesHamstringsCoreLower back
Common Mistakes
Common mistakes content is coming soon.
About the High bar squat
The High bar squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.