In this article
Introduction
Main differences between high and low bar squat
Form and technique
Muscles targeted in each variation
Considerations in picking a squat
Detailed execution instructions
Should you use both?
Conclusion
The great debate
When it comes to barbell squats, one of the most hotly debated topics in strength training is the difference between high bar and low bar squats. It’s one of those topics that gets people fired up, with opinions flying left and right. It’s almost like a holy war for some people—high bar believers vs. low bar warriors. But, here’s the thing: both variations of the squat have their place, and both can deliver massive gains when used correctly.
The real question is: Which one should YOU be doing?
In this post, we’re going to dive deep into the mechanics of both squat styles, look at the differences in how they affect your body, and figure out which one is best for you based on your goals. Whether you're chasing Olympic lifts, getting that "bodybuilder aesthetic," or grinding out heavy weights for powerlifting, there’s a squat for that. We’re going to look at the muscles involved, the form you need to maintain, and how to decide which squat is best suited to your training. So, buckle up, because we’re about to go down the rabbit hole of squats.
Main Differences: High Bar Squat vs. Low Bar Squat
At first glance, the primary difference between the high bar squat and low bar squat is the position of the barbell on the lifter’s back. However, there are several other differences that impact squat mechanics, muscle engagement, and overall performance.
Feature | High Bar Squat | Low Bar Squat |
Bar Position | Resting on the upper traps, near the base of the neck. | Resting lower on the posterior deltoids, just below the spine of the scapula. |
Torso Angle | More upright torso with less forward lean. | More forward lean due to hip hinging. |
Knee Movement | Increased forward knee travel, more vertical shin angle. | More hip flexion, minimal knee travel, more horizontal shin angle. |
Muscle Focus | Primarily targets the quadriceps. | Focuses more on the glutes, hamstrings, and erector spinae. |
Ideal For | Lifters with a long torso, olympic lifters, and bodybuilders. | Lifters with a longer femur, powerlifters and those seeking to lift heavier weights. |
Now that we’ve identified the key differences, let’s dive deeper into how each squat type impacts your form, muscle engagement, and overall performance.
Form and Technique
High Bar Squat Form
In the high bar squat, the barbell sits higher on the upper traps, just below the base of the neck. This position naturally encourages a more upright torso, as the barbell’s position directly over the midline of your feet helps maintain balance. This position works better for athletes with a long torso, who have more ability and need for a more vertical squat.
Torso Position: The more vertical torso position results in a greater forward knee bend during the descent. Your shins will tilt forward more as you squat deeper, and you’ll need a fair amount of ankle mobility to maintain balance. This setup requires you to keep your chest up and your back straight while lowering into the squat.
Bar Path: The bar should stay aligned directly over the middle of your feet. Keeping the bar path straight and balanced will ensure you’re using proper technique and engaging your muscles effectively.
Low Bar Squat Form
In a low bar squat, the barbell sits lower on your back, resting on the area right beneath the crest of the shoulder blades. This position requires more of a forward lean from the torso to maintain balance and keep the bar directly over the midline of your feet. This makes it particularly well suited for athletes with longer femurs, because an upright squat is just not mechanically efficient for these individuals.
Torso Position:
Low bar squat side view Because of the low bar placement, you need to hinge more at the hips, which causes your torso to lean forward more than in the high bar squat. This forward lean helps maintain proper bar path and balance, but it also shifts more of the load onto the posterior chain, especially the glutes, hamstrings, and lower back.
Bar Path: The bar still needs to stay aligned over the middle of your feet, but the greater forward lean will naturally shift the emphasis away from the quadriceps and towards the posterior chain.
Muscles Targeted
Both high bar and low bar squats target the entire lower body, but the way they engage specific muscles differs due to the variation in torso angle and squat mechanics.
High Bar Squat Muscles
The high bar squat places greater emphasis on the quadriceps due to the upright torso position and increased knee flexion. The bar’s position forces you to squat with a more forward shin angle, which means the knees travel further forward, creating more tension in the quads to push you back up.
Quadriceps: Due to the upright torso and increased knee bend, the quadriceps are more engaged as the primary muscle group during the lift.
Glutes and Hamstrings: While the glutes and hamstrings are still engaged in a high bar squat, the emphasis is less on these muscles than in the low bar squat.
Core: A strong core is essential to maintain a stable and upright torso, which is a significant component of the high bar squat.
Low Bar Squat Muscles
The low bar squat, on the other hand, emphasizes the posterior chain, including the glutes, hamstrings, and erector spinae (lower back). The greater forward lean and hip flexion during the descent place more demand on the hips and lower back.
Glutes and Hamstrings: Because of the increased hip hinge, the glutes and hamstrings work harder to extend the hips and straighten the legs on the ascent.
Erector Spinae: The low bar squat requires more spinal extension due to the forward lean, which increases the activation of the erector spinae, helping to stabilize the spine.
Quadriceps: While the quads are still involved, they play a lesser role in the low bar squat compared to the high bar squat, as the focus shifts toward hip extension rather than knee extension.
Deciding the Best Bar Position for YOU
When determining where to place the barbell for your squat, it's essential to consider your specific goals, anatomy, and comfort. Both high bar and low bar squats are effective for building overall lower body strength. However, the bar position you choose should align with your training objectives.
Low bar squats are particularly advantageous for general strength training and powerlifting, as they tend to elicit greater muscle activation than high bar squats. More specifically, the low bar squat generates more engagement in the posterior chain compared to the high bar squat. This makes the low bar squat a superior choice if you aim to target the posterior chain—especially if you're focusing on developing strength and size in the glutes, hamstrings, and lower back.
Additionally, low bar squats are the preferred option for powerlifters due to the more advantageous torso positioning they offer. The increased muscle activation and biomechanical efficiency allow powerlifters to lift more weight safely, which is critical when training for one-rep maxes or heavy sets focused on strength.
Keep in mind, however, that your particular anatomy may make this uncomfortable, and that's an important consideration.
High bar squats maybe be more comfortable for some due to their body mechanics, including torso length, as well as their mobility in the shoulders, hips, and ankles. If you're new to squatting, or if you have limited mobility in certain areas, the high bar squat can still facilitate progress in strength and hypertrophy. As long as you maintain proper form and technique, you will see significant muscle growth with high bar squats, particularly in the quadriceps.
Note: If the bar isn't sitting in the right spot, it may result in discomfort. This likely means your bar is too high, sitting on the C7 vertebra.
Executing the High Bar Back Squat
Steps for High Bar Squat:
Load the Barbell: Start by loading the barbell with the desired weight and lifting it from the squat rack onto your upper traps, positioning it just below your neck.
Position Your Feet: Step back from the squat rack and set your feet shoulder-width apart.
Engage Your Core: Keep your traps and core engaged throughout the movement. Begin the squat by hinging at the hips, bending your knees, and pressing your feet into the ground to lower your body.
Maintain Torso Alignment: As you descend, keep your torso upright and the bar aligned over the midline of your feet.
Drive Up: Push through your heels, engaging your quads and glutes to return to a standing position.
Re-rack the Bar: After completing your desired number of reps, carefully re-rack the barbell.
Benefits of the High Bar Squat
High bar squats are easier to learn and more accessible for beginners. They are especially effective for developing the quadriceps, thanks to the more upright posture and greater knee flexion. If you're aiming to grow your quads or improve your Olympic lifts like cleans and snatches, high bar squats are an excellent choice. Additionally, high bar squats put less strain on the lower back and spine compared to the low bar squat due to the more vertical torso angle.
Executing the Low Bar Back Squat
Steps for Low Bar Squat:
Load the Barbell: Begin by loading the barbell with the desired weight and lifting it onto your upper back, ensuring the bar rests on your rear deltoids (just above the shoulder blades).
Grip the Bar: Grab the bar with both hands, keeping them as close to your shoulders as possible for increased stability. If you lack shoulder mobility, you may need to use a wider grip.
Engage Your Core and Lats: Keep your core and lats tight as you descend into the squat. The movement should initiate with a hip hinge, allowing your torso to lean forward slightly while maintaining balance and alignment.
Maintain Bar Path: As you squat down, ensure the bar path stays aligned over the midline of your feet. Avoid letting your knees cave inward.
Drive Up: Push through your heels and squeeze your glutes to return to a standing position.
Re-rack the Bar: After completing your reps, re-rack the barbell carefully.
Benefits of the Low Bar Squat
The low bar squat is ideal for targeting the posterior chain, including the glutes, hamstrings, and lower back. This position is especially beneficial for lifters with limited ankle mobility, as the forward lean of the torso reduces the need for deep ankle flexion. Additionally, the low bar squat generally allows for heavier lifting due to the improved leverage it provides, making it a staple for powerlifters and those focused on maximal strength development. On average, lifters can expect to lift 5-10% more weight in a low bar squat compared to a high bar squat.
Can you utilize both exercises?
Both high bar and low bar squats provide substantial benefits for building strength and hypertrophy, and can fill in holes you might experience in mobility, stability, and technique. (This MAY not be true if you have extreme anatomical proportions, like myself or Kari. We are both fairly limited to our own respective high and low bar positions.)
Uses For The High Bar Squat:
You want to target the quads and emphasize the anterior chain
You have limited wrist mobility or experience discomfort in the low bar position
You want to focus on core stability with a more upright path
You feel low back or shoulder pain with the low bar position
You have a long torso to femur ratio
When to Use the Low Bar Squat:
You want to target the posterior chain
An upright squat is too much of a strain for you
You have limited ankle mobility or knee pain
You have a long femur to torso ratio
The Bottom Line
Ultimately, the choice between high bar and low bar squats comes down to your goals, anthropometry, and mobility.
Regardless of the variation you choose as your competition lift, always prioritize proper form and pain-free movement. Both movements have the potential to improve your overall numbers--the key is finding the squat style that works best for your body and goals, and executing it with precision.
If you found this article helpful, check out my post 6 Squat Variations to Break Through Sticking Points
So what do YOU think?
Low bar squats are better!
High bar squats are better!
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