How to do the Barbell High Bar Squat
Barbell High Bar Squat is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Barbell High Bar Squat demonstration · © GymiaFit
Barbell High Bar Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves, Core
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell High Bar Squat step by step
- 1Stand with your feet shoulder-width apart, toes slightly turned out.
- 2Place the barbell on your upper back, resting it on your traps.
- 3Engage your core and keep your chest up as you begin to squat down, pushing your hips back and bending your knees.
- 4Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
- 5Drive through your heels to stand back up, extending your hips and knees.
- 6Repeat for the desired number of repetitions.
Barbell High Bar Squat — questions
What muscles does the Barbell High Bar Squat work?
The Barbell High Bar Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves, Core as secondary movers.
What equipment do I need for the Barbell High Bar Squat?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell High Bar Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell High Bar Squat?
Barbell Clean-grip Front Squat, Barbell Front Chest Squat, Barbell Front Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell High Bar Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.