Barbell High Bar Squat

Muscles worked

Setup

1. Position the barbell on a squat rack at upper-chest height.
2. Step under the bar and rest it across the top of your trapezius muscles, ensuring it is not resting on your cervical spine.
3. Grip the bar firmly with hands just outside shoulder-width and pull your shoulder blades together to create a muscular 'shelf'.
4. Unrack the bar by extending your legs and take two small steps back into a shoulder-width stance with toes pointed slightly outward.

How to do it

1. Inhale deeply into your abdomen to brace your core, then initiate the movement by simultaneously bending at the hips and knees.
2. Lower your body under control while keeping your chest up, descending until your hip crease is below the top of your knees.
3. Exhale forcefully as you drive through your midfoot to return to the starting position, keeping your knees tracking in line with your toes.
4. Maintain a controlled tempo, typically 2 seconds on the descent and 1 second on the ascent.

Form checklist

• Keep your chest proud and gaze fixed forward to maintain an upright torso.
• Ensure your heels remain glued to the floor throughout the entire range of motion.
• Prevent your knees from caving inward by actively pushing them out toward your pinky toes.
• Maintain a neutral spine, avoiding excessive arching or rounding of the lower back.

Pro tips

• Pull the bar down into your traps as if trying to snap it over your shoulders to create maximum upper back tension.
• Focus on 'screwing' your feet into the floor to engage the glutes and create external rotation torque at the hips for better stability.

Make it harder

• Add a 2-3 second pause at the bottom of the squat to eliminate momentum and increase time under tension.
• Implement a slow eccentric phase (4-5 seconds) to maximize muscle fiber recruitment and improve movement mechanics.

Frequently asked

What muscles does the barbell high bar squat work?

The barbell high bar squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the barbell high bar squat?

The barbell high bar squat uses barbell.

Is the barbell high bar squat good for beginners?

The barbell high bar squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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