Description

The barbell high bar squat is a compound leg exercise that targets the quadriceps, hamstrings, glutes, and lower back.

Starting Position

Start by standing with your feet shoulder-width apart, the barbell resting on your upper traps, and your core engaged.

Technical Execution

Initiate the squat by pushing your hips back and bending your knees, descending until your thighs are parallel to the ground, then return to the starting position by driving through your heels.

Range of Motion

Focus on achieving a full range of motion by going as low as your flexibility and strength allow while maintaining proper form.

Variations

Variations include front squats, low bar squats, and pause squats.

Common Mistakes

Common mistakes include leaning too far forward, not going low enough, and using improper weight.

Practical Advice

Ensure proper form by keeping your chest up, pushing through your heels, and maintaining a neutral spine throughout the movement.

Additional Notes

It's important to warm up properly before performing heavy squats to prevent injury and maximize performance.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

Secondary Muscles