High Bar Squat: How-to, Tips & More
The High Bar Squat is a intermediate compound exercise for your quads. You do it with barbell and rack. It is a good fit when your goal is both strength and muscle growth.
Besides the quads, it also works your glutes and core, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
Core
Secondary
How to do the High Bar Squat
- Set the bar high on your traps and grip it close to your shoulders.
- Stand with your feet about shoulder width.
- Squat down with an upright torso until your thighs are below parallel.
- Drive up to stand.
High Bar Squat tips
- The high bar position keeps you upright and works the quads more.
Sets and reps
Most lifters do well with 3 to 8 reps per set, and 3 to 8 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Barbell, Rack
Type
Compound
High Bar Squat alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Barbell Step Up
Barbell
Frequently asked questions
What muscles does the High Bar Squat work?
The High Bar Squat mainly works your quads, with help from your glutes and core.
How many sets and reps should I do?
A good starting point is 3 to 8 reps per set, and many lifters get the best results between 3 to 8 reps. Use a weight that leaves one or two reps in reserve.
Is the High Bar Squat good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the High Bar Squat?
You need barbell and rack.
Add High Bar Squat to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon