Barbell High Bar Squat: A Comprehensive Guide

Choose a barbell and weights that are appropriate for your strength level.
Place the barbell on a squat rack at shoulder height.
Stand facing the barbell with your feet shoulder-width apart.
Grasp the barbell with both hands, positioning your hands slightly wider than shoulder-width apart.
Step under the bar, positioning it on the back of your shoulders, just below the neck.
Make sure the bar is securely positioned on your shoulders.
Take a deep breath and tighten your core muscles.

How to Perform

Begin by bending at the hips and knees, lowering your body down towards the ground.
Keep your chest lifted and your back straight, making sure not to round your back at any point.
Continue to lower your body until your thighs are parallel to the ground.
Push through your heels to straighten your legs, returning to the starting position.
Repeat for the desired number of repetitions.


Keep your core engaged and your back straight throughout the entire exercise.
Make sure to keep your weight balanced evenly on both feet.
Focus on pushing through your heels, rather than your toes, when returning to the starting position.
Avoid allowing your knees to cave inwards, keep them aligned with your second toe.

Things to Avoid

Rounding your back or allowing your chest to drop during the exercise.
Allowing your knees to cave inwards.
Using weights that are too heavy, leading to improper form or injury.
Not engaging your core throughout the exercise.