Back Squat (Barbell, High-Bar)
The High-Bar Barbell Back Squat is a foundational compound exercise that places the bar on the upper traps to build significant strength and mass in the quadriceps and glutes. Known as the 'king of exercises,' it challenges the entire lower body and core stability through a full range of motion.
Because the back squat places a high demand on your central nervous system, AI coaching is essential for balancing intensity with recovery. The app monitors your HRV and sleep data to determine if your body is ready for a heavy session or requires a volume adjustment to prevent overtraining. Additionally, by analyzing performance metrics like RPE and rep velocity, the system can auto-regulate load in real-time, ensuring you stimulate muscle growth without compromising form or risking injury due to fatigue.
Form Cues
- Rest the barbell on your upper traps just below your neck
- Brace your core tightly and keep your chest upright
- Break at the knees and hips simultaneously to descend
- Drive your knees out to track in line with your toes
- Push through your mid-foot to return to standing
- Don't let your knees collapse inward during the ascent
- Don't round your lower back at the bottom of the movement
- Don't lift your heels off the floor
- Don't look straight down at the ground
Common Mistakes
- Letting knees cave inward (valgus collapse)
- Hips rising faster than the chest (stripper squat)
- Rounding the lower back (butt wink)
- Failing to reach parallel depth
- Resting the bar directly on the neck vertebrae
Muscles Worked
The high-bar placement creates a more upright torso angle compared to other variations, which places the primary emphasis on the quadriceps. The glutes and adductors are heavily recruited to extend the hips, while the spinal erectors and core muscles work isometrically to maintain a rigid, safe spine under load.
Primary
Secondary
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