Barbell High Bar Squat
Barbell High Bar Squat trades complexity for strength you can feel outside the gym, and it works before or after your main squat.
How to do Barbell High Bar Squat
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Place the barbell on your upper back, resting it on your traps.
- Engage your core and keep your chest up as you begin to squat down, pushing your hips back and bending your knees.
- Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
- Drive through your heels to stand back up, extending your hips and knees.
- Repeat for the desired number of repetitions.
Barbell High Bar Squat Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Reset the bar between reps rather than bouncing.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Take the smallest plate jump available once the reps are clean.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Common Barbell High Bar Squat Mistakes
Gripping off-centre so one side carries more load
Set both hands on matching knurl marks before each set.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Grinding heavy singles when the plan called for quality reps
Hold the prescribed effort so the rest of the week stays trainable.
Easier and Harder Than Barbell High Bar Squat
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Barbell High Bar Squat — Frequently Asked Questions
How do you do the Barbell High Bar Squat?
Stand with your feet shoulder-width apart, toes slightly turned out. Place the barbell on your upper back, resting it on your traps. Engage your core and keep your chest up as you begin to squat down, pushing your hips back and bending your knees. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell High Bar Squat work?
The Barbell High Bar Squat primarily targets the glutes. It is classified as a legs exercise and is performed with a barbell.
How many sets and reps of the Barbell High Bar Squat should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Take the smallest plate jump available once the reps are clean. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell High Bar Squat good for beginners?
Not usually. The Barbell High Bar Squat is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Barbell High Bar Squat?
Try the Band Pull Through, Kettlebell Pistol Squat or the Sled Lying Squat. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
