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Upper Legs Exercise · Barbell

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. Set your feet shoulder-width apart with your toes turned out a bit.
  2. Rest the bar high on your upper back, letting it sit on your trap muscles.
  3. Brace your core and keep your chest lifted as you begin descending, pushing your hips back while bending your knees.
  4. Continue down until your thighs are parallel to the floor, or as far as you can comfortably manage.
  5. Push through your heels to return to standing, extending your hips and knees fully.
  6. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

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.