{"id":1341,"date":"2025-06-13T09:10:34","date_gmt":"2025-06-13T09:10:34","guid":{"rendered":"https:\/\/www.primemale.com\/articles\/?p=1341"},"modified":"2025-03-27T17:21:29","modified_gmt":"2025-03-27T17:21:29","slug":"high-bar-vs-low-bar-squats-ask-a-pt","status":"publish","type":"post","link":"https:\/\/www.primemale.com\/articles\/high-bar-vs-low-bar-squats-ask-a-pt\/","title":{"rendered":"High Bar vs Low Bar Squats: Ask a PT"},"content":{"rendered":"<p><span>In last week&#8217;s blog, we discussed whether teenagers should be allowed to lift weights. I argued strongly that they should as the reward outweighs the risks. In this week&#8217;s email we&#8217;re discussing high bar vs low bar squats.<\/span><\/p>\n<p><span>Incidentally, this is the 20th Ask a PT blog, a small milestone, but I have to say that I&#8217;ve really enjoyed writing these posts, and receiving so many messages from you guys. <\/span><span>Most of them have been very kind and supportive, and some have been &#8230; less so &#x1f602; <\/span><span>Hopefully, we can keep these going for a lot longer!<\/span><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.primemale.com\/articles\/high-bar-vs-low-bar-squats-ask-a-pt\/#Which_Squat_Type_Is_Best_High_Bar_vs_Low_Bar_Squats\" title=\"Which Squat Type Is Best? High Bar vs Low Bar Squats\">Which Squat Type Is Best? High Bar vs Low Bar Squats<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.primemale.com\/articles\/high-bar-vs-low-bar-squats-ask-a-pt\/#The_Differences_Between_High_Bar_vs_Low_Bar_Squats\" title=\"The Differences Between High Bar vs Low Bar Squats\">The Differences Between High Bar vs Low Bar Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.primemale.com\/articles\/high-bar-vs-low-bar-squats-ask-a-pt\/#What_Works_for_Me\" title=\"What Works for Me\">What Works for Me<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.primemale.com\/articles\/high-bar-vs-low-bar-squats-ask-a-pt\/#References\" title=\"References\">References<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Which_Squat_Type_Is_Best_High_Bar_vs_Low_Bar_Squats\"><\/span>Which Squat Type Is Best? High Bar vs Low Bar Squats<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b><i>Question: I&#8217;ve been squatting for three years now, and I use a low-bar squat technique. Should I be using a high-bar squat technique instead?<\/i><\/b><\/p>\n<p>Answer: I&#8217;ll answer this very quickly, and then go into details. Squat however you like, both high-bar and low-bar squats have their merits, and there is no right answer. Don&#8217;t try to force yourself into a squat position that doesn&#8217;t feel comfortable.<\/p>\n<p>Okay, so some of you may be wondering what a high bar or low bar squat even is.<\/p>\n\r\n    <!-- D3 & K2 CTA-->\r\n    <style media=\"screen\">\r\n     .reviews--advert--v2 {\r\n       margin-top: 1.5rem;\r\n       margin-bottom: 1.5rem;\r\n     }\r\n     .reviews--advert--v2 .d3k2-bottle {\r\n       max-width: 100%; \r\n       width: 100%;\r\n     }\r\n     @media screen and (min-width: 1024px) {\r\n       .reviews--advert--v2 .d3k2-bottle {\r\n         max-width: unset;\r\n         width: 130%;\r\n       }\r\n     }\r\n    <\/style>\r\n    <div class=\"reviews--advert--v2\">\r\n      <div class=\"columns is-centered is-vcentered\">\r\n        <div class=\"column is-full-mobile is-3-tablet\">\r\n          <img decoding=\"async\" src=\"https:\/\/www.primemale.com\/static\/frontend\/Roarambition\/Primemale\/en_US\/images\/single-d3k2\/d3k2-hero-product.png\" alt=\"Prime Male D3 & K2 Product Bottle\" class=\"product d3k2-bottle\" style=\"\">\r\n        <\/div>\r\n        <div class=\"column is-full-mobile is-8-tablet\">\r\n          <h3 class=\"has-text-weight-bold is-size-small zmb\">Prime Male D3 & K2<\/h3>\r\n\t\t      <p class=\"grey-text is-relative is-marginless is-size-xxsmall\">Designed to Boost Bone Density, Hormonal Balance and Cardiovascular Health with its exceptional formula for Superior Absorption and Clinically Proven Effectiveness.<\/p>\r\n          <a href=\"https:\/\/www.primemale.com\/d3-k2#PDK01F0\" class=\"btn btn--redgradient is-uppercase zmb\">Order Now<\/a>\r\n        <\/div>\r\n      <\/div>\r\n    <\/div>\r\n  \n<h3><span class=\"ez-toc-section\" id=\"The_Differences_Between_High_Bar_vs_Low_Bar_Squats\"><\/span>The Differences Between High Bar vs Low Bar Squats<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>It&#8217;s all about where you place the barbell while squatting. A high bar squat is a squat where the bar rests near the top of your shoulders, allowing you to squat with a more upright stance. A low bar squat is where the bar rests further down your upper-back; this forces you into a lower position, so you squat down leaning further forwards.<\/p>\n<p>High bar squats tend to target the quadriceps (thighs) more [1], while low bar squats tend to target the glutes, lower-back, and hamstrings more.<\/p>\n<p>Low bar squats allow you to lift more weight and are favored by powerlifters. High bar squats allow you to build larger quadriceps and are great for increasing power. They are more popular with bodybuilders, weightlifters (Olympic), and athletes.<\/p>\n<p>Low bar squats can be very difficult for people with poor shoulder mobility, while high bar squats can be difficult for people with poor ankle mobility. That&#8217;s why I recommend that people try both squats out to see which one suits them best.<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.primemale.com\/articles\/can-napping-improve-your-health-ask-a-pt\/\">Can Napping Improve Your Health?<\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Works_for_Me\"><\/span>What Works for Me<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Personally, I&#8217;ve always suited the low bar squat and feel much more comfortable in that position. Most of my female clients found the low bar easier, while my male clients found the high bar easier. This is just an observation, and I&#8217;m not sure why that is.<\/p>\n<p>Whether you choose high bar or low bar, the mechanics of squatting are still the same. Push your chest out, keep your heels pushed into the floor, lower your thighs down to about parallel (lower if you feel able), and grip the barbell tightly.<\/p>\n<p>The next time you&#8217;re in the gym, lower the weight on the barbell and try both high and low bar squats. See which one feels best.\u00a0If you&#8217;ve been squatting high bar previously, and swap to a low bar technique, then see whether it feels easier to lift your max weight. You may be surprised!<\/p>\n<p>By the way, I learned this the hard way, but if you squat with a low bar, then don&#8217;t bother with squat shoes. They cause you to lean too far forward. If you squat with a high bar, then squat shoes may improve your technique.<\/p>\n<p>Now, go out there and SQUAT!<\/p>\n\r\n    <!-- D3 & K2 CTA-->\r\n    <style media=\"screen\">\r\n     .reviews--advert--v2 {\r\n       margin-top: 1.5rem;\r\n       margin-bottom: 1.5rem;\r\n     }\r\n     .reviews--advert--v2 .d3k2-bottle {\r\n       max-width: 100%; \r\n       width: 100%;\r\n     }\r\n     @media screen and (min-width: 1024px) {\r\n       .reviews--advert--v2 .d3k2-bottle {\r\n         max-width: unset;\r\n         width: 130%;\r\n       }\r\n     }\r\n    <\/style>\r\n    <div class=\"columns is-centered\">\r\n      <div class=\"column is-full-mobile is-3-tablet\">\r\n        <img decoding=\"async\" src=\"https:\/\/www.primemale.com\/static\/frontend\/Roarambition\/Primemale\/en_US\/images\/single-d3k2\/d3k2-hero-product.png\" alt=\"Prime Male D3 & K2 Product Bottle\" class=\"product d3k2-bottle\">\r\n      <\/div>\r\n\t\r\n\t\t\t<div class=\"column is-full-mobile is-9-tablet\">\r\n\t\t\t\t<div class=\"columns is-centered is-multiline\">\r\n\t\t\t\t\t<div class=\"column is-12-mobile is-12-tablet is-12-desktop\">\r\n            <p class=\"text-center caps zmb\">\r\n              <span class=\"is-size-xxl has-text-weight-bold yellow\">Tested and Trusted<\/span><br>\r\n\t          \t<span class=\"is-size-xl has-text-weight-bold\">By Over 1 Million Men<\/span>\r\n        \t\t<\/p>\r\n      \t\t<\/div>\r\n\t\t\t\t\t<div class=\"column is-6-mobile is-6-tablet is-6-desktop\">\r\n            <p class=\"text-center caps zmb\">\r\n              <span class=\"is-size-xl has-text-weight-bold yellow\">Free From<\/span><br>\r\n          \t\t<span class=\"is-size-l has-text-weight-bold\">Heavy Metals<\/span>\r\n        \t\t<\/p>\r\n      \t\t<\/div>\r\n\t\t\t\t\t<div class=\"column is-6-mobile is-6-tablet is-6-desktop\">\r\n            <p class=\"text-center caps zmb zmt\">\r\n              <span class=\"is-size-xl has-text-weight-bold yellow\">Ingredients<\/span><br>\r\n              <span class=\"is-size-l has-text-weight-bold\">3rd Party Tested<\/span>\r\n            <\/p>\r\n          <\/div>\r\n\t\t\t\t\t<a href=\"https:\/\/www.primemale.com\/d3-k2#PDK01F0\" class=\"btn btn--redgradient is-uppercase zmb\">Order Now<\/a>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n\t\t<\/div>\r\n\t\n<h2><span class=\"ez-toc-section\" id=\"References\"><\/span>References<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>[1] <a href=\"https:\/\/www.frontiersin.org\/journals\/sports-and-active-living\/articles\/10.3389\/fspor.2020.604177\/full\">https:\/\/www.frontiersin.org\/journals\/sports-and-active-living\/articles\/10.3389\/fspor.2020.604177\/full<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>In last week&#8217;s blog, we discussed whether teenagers should be allowed to lift weights. I argued strongly that they should as the reward outweighs the risks. In this week&#8217;s email we&#8217;re discussing high bar vs low bar squats. Incidentally, this is the 20th Ask a PT blog, a small milestone, but I have to say<a class=\"moretag\" href=\"https:\/\/www.primemale.com\/articles\/high-bar-vs-low-bar-squats-ask-a-pt\/\">&#8230; Read the full article &raquo;<\/a><\/p>\n","protected":false},"author":16,"featured_media":1342,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[62],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>High Bar vs Low Bar Squats: Ask a PT<\/title>\n<meta name=\"description\" content=\"High bar vs low bar squats, which is best? 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