High-bar squat

Purpose

• excellent quad, adductor and glute hypertrophy builder
• allows deeper range of motion than low-bar variation
• great for Olympic lift carryover and upright posture development

Execution

Position the bar high on your traps, resting it across the shelf created by your upper traps. Stand with feet shoulder-width apart, toes slightly pointed out. Wearing Olympic lifting shoes enhances stability and depth. Brace your trunk.

• initiate by breaking at the knees and hips simultaneously
• allow your knees to travel naturally over your toes
• maintain an upright torso, elbows pointed down
• descend as deep as your mobility allows, working toward ass-to-grass depth
• drive through your midfoot and maintain tension throughout the ascent

Work gradually toward full depth over time, allowing your mobility to adapt incrementally. The deep squat position creates maximum stretch and tension in the quads and adductors, making this superior for lower body hypertrophy compared to partial variations.