Quads
High Bar Back Squat
The High Bar Back Squat is a strength exercise with a barbell for your quads. Share of the load in the Zulta muscle model: gluteus maximus 20%, quads (vastus lateralis) 18% and quads (vastus medialis) 14%.
Also known as: high bar squat
How to do it
- Set the bar in a rack at upper chest height and step under it so it rests on your upper traps, not your neck.
- Grip the bar just outside your shoulders, pull your shoulder blades together and unrack it.
- Step back and set your feet shoulder-width apart with toes slightly out.
- Brace your core and squat down, knees tracking over the toes, until your hips are below your knees.
- Drive through your whole foot and stand up, keeping the chest up.
Tips
- Take a big breath and brace before every rep.
- Keep the bar over mid-foot from top to bottom.
Common mistakes
- Letting the knees cave inward on the way up.
- Rising with the hips first so the chest drops.
- Resting the bar on the neck.
Muscles worked by the High Bar Back Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
High Bar Back Squat alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the High Bar Back Squat work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, spinal erectors (lower back) and quads (rectus femoris) assist.
Is the High Bar Back Squat good for beginners?
The High Bar Back Squat is rated intermediate. If you are new, learn the Band Squat first and build up from there.
What is a good alternative to the High Bar Back Squat?
For example the Anderson Squat, Band Squat and Cable Squat. They train mostly the same muscles, some with different equipment.
How do you make the High Bar Back Squat harder?
Add weight or reps, or move on to the Anderson Squat and Double Pause Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.