Assistance Exercises to Improve High Bar / Low Bar Squats
In order of importance which exercises improve the high bar squat and which exercises improve the low bar squat?
It’s important to note that both high bar and low bar squats can benefit from a variety of exercises that target different muscle groups and movement patterns. However, here are some exercises that are commonly used to improve each type of squat, listed in order of importance:
High Bar Squat:
- Front Squats: This exercise closely mimics the high bar squat position and places significant emphasis on the quadriceps, upper back, and core.
- Overhead Squats: This exercise requires a great deal of mobility and stability in the upper back and shoulders, which can translate well to the high bar squat.
- Bulgarian Split Squats: This unilateral exercise targets the quads, glutes, and stabilizer muscles, which can help improve balance and stability during high bar squats.
- Leg Press: This machine exercise can help increase leg strength and hypertrophy, which can carry over to the high bar squat.
Low Bar Squat:
- Deadlifts: This compound exercise targets the posterior chain and lower back, which are heavily utilized in the low bar squat.
- Good Mornings: This exercise directly targets the hamstrings and lower back, which can help improve the hinge movement pattern and develop strength for the low bar squat.
- Romanian Deadlifts: This exercise targets the hamstrings, glutes, and lower back, which can help improve hip hinge strength and increase overall lower body strength.
- Barbell Hip Thrusts: This exercise targets the glutes and can help improve hip extension strength, which is important for low bar squats.
It’s important to note that no single exercise can replace the benefits of the squat itself, and that proper form and technique should always be prioritized over heavy weights or volume. A well-rounded strength training program that incorporates a variety of exercises can help improve both high bar and low bar squats, as well as overall lower body strength and function.