What’s the Difference Between High Bar and Low Bar Squats?  

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For the purpose of a better quality of life, experts recommend that this exercise be performed at least 3 times per week. The reason for that recommendation is the many benefits doing squats have for our body. Come to think of it, many cultures like India and China consider deep squats to be a source of relaxation. In addition, better mobility of the thighs, ankles, knees, and hips is established.

Since most people generally sit for hours in just one day, the leg muscles become weaker. That is why this exercise is very important because, in addition to stronger leg muscles, it allows you to hold it properly and thus does a service to the whole body. They are great for relieving lower back pain, but also for much more. Read more and find out everything about high bar vs low bar squats and the general benefits of squats.

High bar vs low bar squats

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When you’re just starting to do squats, you probably don’t even know that there are different places where you can position a barbell. Then everyone takes a position that is natural to him, which above all means that it is comfortable for his shoulders and elbows.

In time you will find that there are high bar and low bar squats, and the difference is that during high bar squats, the bar rests on traps. This is a much more common way of doing squats. In low bar squats, the bar rests on the posterior deltoid muscles. Whichever way you choose, know that you will not go wrong. However, all advanced lifters use both methods. There are several reasons why this is so.

High bar squats put a lot more strain on the back and trunk, so most people can squat more weight if they put the bar lower. According to gym-expert.com, if you are going for your personal best, opt for low bar squat and also use knee sleeves.

Another difference is in mobility. If you have poor shoulder and thoracic spine mobility, a high bar squat will be easier for you. And if you have poor ankle mobility, try low bar squats.

And the third important difference is muscle activation. Both types of squats will activate your whole body, but if you want to emphasize certain muscles, then there is a difference. High bar squat activates quadriceps more, while low bar squat activates glutes more.

Benefits of squats

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Now when you know everything about high bar vs low bar squats, we can tell your more about the general benefits of squats, which you experience, no matter how you are placing the bar.

1. Core strength

So the stronger the core muscles you have the better you will function. This does not refer exclusively to your strength during exercise but in everyday tasks such as tying shoelaces. Since the core musculature includes the rectus abdominis, internal and external obliques, erector spinal and pelvic floor muscles, it is quite clear that it has an important task. That is why it is necessary to work on him performing his role as well as possible.

This will provide a good flow of energy or strong muscles that will make it easier for you to perform daily movements. Squats are just one of the exercises that help you improve your balance, relieve back pain, and establish a better position of the whole body. With this exercise, you get greater activation of the muscles that support the back, and that is how you get great results.

2. Injury prevention

The muscles of the lower part of the body are prone to injuries, especially when they are not strong enough. If you sit a lot, your muscles weaken over time and can be injured even during the simplest movements. That is why it is necessary to strengthen them and that way you will be able to perform various movements. Not only will you improve mobility but you will have more power. This helps you move with lower and higher loads without the possibility of injury. In this way, you establish the correct shape, balance, and greater mobility. Of course, squats primarily strengthen tendons, ligaments, and bones, which is key to preventing injuries.

3. Fat loss

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Calorie burning is mainly associated with running or similar activities. You need to set aside a lot of time for such activities in order to achieve better results or burn more calories. For example, running for an hour consumes only 150-200 calories. However, there are other ways to increase the effect of training and thus lose more calories with a few changes. Squats are much more efficient than traditional ways of burning calories.

4. Lower body strength

Some of the largest and most powerful muscles are located in the lower part of the body. They are exactly responsible for us getting out of bed, sitting in a chair and the like. Their role is to perform more complex activities such as carrying heavy loads, climbing stairs, athletic activities, etc. Not only will strengthening these muscles allow you to perform certain activities better, but it will also prevent the occurrence of potential injuries. After all, you will move much easier during the day.

That’s why squats are always a good choice. They have proven to be a very effective choice in this case. Best of all, you don’t have to go to the gym for them. It is enough to set aside 20 minutes a day during one day and you will do serious work. Of course, to achieve even better results, incorporate them into your training. Take advantage of different variations and enjoy the added benefits of squats.

5. Athletic abilities

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If you do a particular sport, it is important that you constantly improve and maintain your athletic performance. Squats can help you with that. They are a great method for developing explosive power and speed. For example, they have proven to be a great choice for improving sprints, etc. It is enough to work several times in one week in order to notice the results.


If you spend a lot of time in a sitting position or simply want to improve your training, consider squats. Whether you prefer the idea of ​​high bar or low bar squats, you can’t go wrong with them. It is something that must be a part of your everyday life for the body to function properly.