High Bar Back Squat

Muscle Groups Involved

Quads - Primary
Glutes - Primary

Highlights

Brace your abs hard to maintain a neutral spine.
Sit back into the squat like you're sitting in a chair.
Push your upper back into the bar.
Tear the carpet apart with your heels to increase glute activation.

Description

The High Bar Back Squat is a version of the back squat you will see in Olympic lifting and Crossfit circles. It allows for a more upright posture which can spare your back some wear and tear while also emphasizing the quadriceps to a greater degree. To perform the High Bar Back Squat start in a standing position in front of a loaded bar. Brace your abdominals into a neutral spine position. Take a deep breath and redouble your brace as you step under the bar. Shrug your shoulders back and up a little to create a shelf of muscle for the bar to rest on comfortably. The bar should not be contacting your spine. Place your hands on the bar, wide enough so that you feel no discomfort in your shoulders. Take two steps back into the squat position. Sit back into the squat as you lower yourself towards the floor. Brace hard at the bottom of the squat and press back up in a straight line to the starting position. Be sure to lock out your knees and hips at the same time.

Common Mistakes

Do not look up as you squat. Keep your entire spine in a neutral position t

Do not look up as you squat. Keep your entire spine in a neutral position throughout the entire movement. Do not lose your brace at any time during the lift, even while breathing. Do not dead lift the weight, but instead, “sit back” as if sitting in a chair.

Pro Tips

Pretend like you are ripping the carpet apart with your heels as you go up

Pretend like you are ripping the carpet apart with your heels as you go up and down with the weight. This will put your knees into a safe and comfortable position for a better lift. Be sure to drop below 90 degrees of knee flexion to increase the activation of the vastus medialis obliquus (VMO), the teardrop shaped muscle closest to your knee. Brace extra hard at the bottom of the squat to prevent posterior pelvic tilt and back strain.

Purpose

This exercise places more emphasis on the quadriceps to increase their visu

This exercise places more emphasis on the quadriceps to increase their visual impact. It places less emphasis on the glutes which can be useful if you are trying to even up disproportionately large glutes as compared to your legs. If performed with a full range of motion it can emphasize the VMO or teardrop shaped muscle nearest your knee.

Form

Use a broom stick or dowel to check to see that you are maintaining a neutr

Use a broom stick or dowel to check to see that you are maintaining a neutral spine throughout the movement and to practice without weight. Heels should be on the floor and knees should be over or outside of your feet.

Additional Names

Olympic Squat