High/Low bar squat

The high bar squat positions the barbell on the trapezius muscles, promoting a more upright torso and greater quadriceps activation. This form emphasizes knee movement and is ideal for improving overall leg strength and mobility. Conversely, the low bar squat places the barbell lower on the back, resting on the rear deltoids, which allows for a more horizontal back angle. This technique shifts the emphasis to the posterior chain, particularly the glutes and hamstrings, enabling lifters to handle heavier weights. Both squats are essential for building leg strength but cater to different athletic goals and biomechanics.