High-Bar Squat

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Place the barbell high on your upper traps and grip the bar tightly to create a stable shelf.
• Set your feet shoulder-width apart with toes flared slightly and brace your core.
• Squat down by bending at the knees and hips simultaneously, keeping the torso as upright as possible.
• Drive through the mid-foot to stand back up to a fully extended position.

Common mistakes

• Allowing the chest to collapse forward, turning the squat into a good-morning.
• Allowing the knees to cave inward during the ascent.
• Lifting the heels off the floor at the bottom of the movement.

Frequently asked questions

How deep should I squat during a high-bar squat?

You should squat as deep as your mobility allows while maintaining a neutral spine, ideally with the hip crease passing below the top of the knees.

What is the main difference between high-bar and low-bar squats?

The high-bar squat places the bar higher on the traps, which requires a more upright torso and shifts more emphasis to the quadriceps.

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