High bar squat

Quads

🔧 Barbell ↕ Squat 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Set a barbell on a squat rack at shoulder height. Position the bar on your upper traps, centered. Grip the bar slightly wider than shoulder-width, elbows raised for stability. Unrack and step back. Stand with feet shoulder-width apart, toes slightly out. Engage your core, chest up. Squat by bending hips and knees together. Descend until thighs are parallel to the ground. Keep knees tracking over toes. Drive through heels to return to the starting position.

Tips

Maintain a tight core for stability. Keep your torso upright to engage the quads. Ensure knees track over toes. Control the descent. Use a full range of motion. Warm up before squatting. Start with lighter weights to refine form.

Similar exercises

Lowbar squat Quads · 🔧 Barbell 4/10 Barbell squat Quads · 🔧 Barbell 4/10 Safety bar squat Quads · 🔧 safety bar 4/10 Barbell front squat Quads · 🔧 Barbell 5/10 Barbell overhead squat Quads · 🔧 Barbell 7/10 Dumbbell squat Quads · 🔧 Dumbbell 3/10 Barbell half squat Quads · 🔧 Barbell 3/10 Jump squat Quads, Glutes, Calves · 🔧 no equipment 3/10

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