Equipmentbarbell
Difficultyintermediate
glutesupper legs
Barbell High Bar Squat
The barbell high bar squat is a compound lower body exercise that primarily targets the glutes, with significant involvement from the quadriceps, hamstrings, calves, and core. It requires placing a barbell on the upper back (traps) and performing a squat movement.
Step-by-Step Form & Technique
- 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.
Secondary Muscles
quadricepshamstringscalvescore
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Programs & workouts with Barbell High Bar Squat
- 4-Week Strength Builderprogram
- Push / Pull / Legsprogram
- Starting Strength 5×5program
- Upper / Lower 4-Dayprogram
- Leg Day (Strength)workout
- Lower Body (Strength)workout
- Full Body Beginnerworkout
- Extended Full Body (58 min)workout