Olympic squat (high-bar back squat)

The bar high on the upper back, the knees travel forward and the hips sink straight down to the bottom, the trunk as upright as it stays: the high-bar squat, which bends the knee further and works the quadriceps more than the low-bar style.

Squat family

Olympic squat (high-bar back squat)

Harder option

DemandHard

Equipment requiredA barbell

Muscle focusQuads · Glutes · Hamstrings · Adductors · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Set the bar high on the upper back, the feet hip-width and turned out a little.
Sink the hips straight down, the knees travelling forward over the toes and the trunk upright, as deep as you control.
Drive back up through the whole foot.

Form cues

Keep the heels down.
Let the knees travel forward over the toes.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

Use a rack with safety bars. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Glassbrook 2017 · High-bar and low-bar squats reviewed (the high bar keeps the trunk upright, bends the knee further and works the quadriceps more; JSCR) ↗
Park 2026 · Barbell position and squat depth (depth and the high bar raised quadriceps activity; Medicina) ↗
Wikipedia · Squat (exercise) (the hack, sumo, box, front and high-bar Olympic squats) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads, Glutes. Also: Hamstrings, Adductors, Back.

Equipment

A barbell

Level

Advanced. See the easier and harder options above.

Similar moves

Back squat with bands demonstrated on the 3D figure

3D demoBack squat with bandsAdvanced · A barbell + A band

Back squat with chains demonstrated on the 3D figure

3D demoBack squat with chainsAdvanced · A barbell + Other / check instructions

Barbell box squat demonstrated on the 3D figure

3D demoBarbell box squatIntermediate · A barbell

Barbell Bulgarian split squat demonstrated on the 3D figure

3D demoBarbell Bulgarian split squatAdvanced · A barbell + A bench or box

Barbell hack squat demonstrated on the 3D figure

3D demoBarbell hack squatIntermediate · A barbell

Barbell side split squat demonstrated on the 3D figure

3D demoBarbell side split squatIntermediate · A barbell

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Questions people ask

What muscles does the Olympic squat (high-bar back squat) work?

Mainly the quads and glutes, with help from the hamstrings, adductors and back.

What equipment do I need for the Olympic squat (high-bar back squat)?

A barbell.

Is the Olympic squat (high-bar back squat) good for beginners?

It is an advanced move. Build up to it with the Bodyweight squat first.

What is an easier alternative to the Olympic squat (high-bar back squat)?

Try the Bodyweight squat. Both are written steps in the same progression.

How do I make the Olympic squat (high-bar back squat) harder?

Progress to the Shrimp Squat, or add load, range or slower lowering once your form is solid.