Target Muscle

    Glutes

    Equipment

    Barbell

    Difficulty

    Intermediate

    Category

    Strength

    LegsBarbell

    Barbell High Bar Squat

    The barbell high bar squat is a compound lower body exercise that primarily targets the glutes, with significant involvement from the quadriceps, hamstrings, calves, and core. It requires placing a barbell on the upper back (traps) and performing a squat movement.

    Also Works

    QuadricepsHamstringsCalvesCore

    How to Perform

    1. 1

      Stand with your feet shoulder-width apart, toes slightly turned out.

    2. 2

      Place the barbell on your upper back, resting it on your traps.

    3. 3

      Engage your core and keep your chest up as you begin to squat down, pushing your hips back and bending your knees.

    4. 4

      Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.

    5. 5

      Drive through your heels to stand back up, extending your hips and knees.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Glutes Exercises

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