Back Squat (High Bar)
Description
The Back Squat (High Bar) is a compound lift targeting the quadriceps, gluteus maximus, adductors. This is a tier-1 movement essential for strength development and structural integrity.
Common Errors
- ✕ Unracking with staggered feet (asymmetric load)
- ✕ Too many steps walking out (energy waste, instability)
- ✕ Initiating descent with knees instead of simultaneous hip-knee break
- ✕ Forward trunk lean before reaching depth
Coaching Cues
- ✓ "Get tight before you unrack"
- ✓ "Two steps and set"
- ✓ "Sit between your hips"
- ✓ "Screw your feet into the floor"
Structural Prerequisites
FAQ
What muscles does Back Squat (High Bar) work?
Back Squat (High Bar) primarily targets the Quadriceps, Gluteus Maximus, Adductors. Secondary muscles involved include Hamstrings, Erector Spinae, Rectus Abdominis, Obliques. It is classified as a advanced-level compound lift.
How do you perform Back Squat (High Bar) correctly?
The Back Squat (High Bar) is a compound lift targeting the quadriceps, gluteus maximus, adductors. This is a tier-1 movement essential for strength development and structural integrity.
What equipment is needed for Back Squat (High Bar)?
Back Squat (High Bar) requires Barbell. It is categorized as a knee dominant compound lift.
Related Exercises
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