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Exercise 1436 · REF Gnfo4FM

Barbell High Bar Squat exercise animation

Barbell High Bar Squat

Category
Upper Legs
Equipment
Barbell
Target
Glutes

The high bar squat positions the barbell higher on the traps, which keeps the torso more upright and shifts emphasis toward the quads compared to a low bar squat. It's the standard squat style in Olympic weightlifting because the more vertical torso carries over better to the clean and snatch. Depth tends to come more naturally here than with a low bar setup, which some lifters find easier to learn.

How to Do the Barbell High Bar Squat

  1. Stand with your feet shoulder-width apart, toes slightly turned out.
  2. Place the barbell on your upper back, resting it on your traps.
  3. Engage your core and keep your chest up as you begin to squat down, pushing your hips back and bending your knees.
  4. Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
  5. Drive through your heels to stand back up, extending your hips and knees.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell High Bar Squat primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves, Core.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have barbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Barbell High Bar Squat work?
The Barbell High Bar Squat primarily targets the glutes, with the quadriceps and hamstrings, calves, core assisting.
What equipment do I need for the Barbell High Bar Squat?
The Barbell High Bar Squat is done with a barbell.
What's a good alternative to the Barbell High Bar Squat?
If you don't have access to a barbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.