The weights room has its classics. The holy trinity that everyone who regularly works out in there knows off by heart: bench presses, deadlifts and of course, squats! Squatting with a bar is the best option because it works lots of different areas of your body at the same time. Your quads of course, but also your glutes, thighs and even some parts of your upper body.
But if you think you have already mastered bar squats, you should know that you can still get better, by introducing these two variants into your workout: high squats and low squats!
To position the bar, it’s very simple and it’s probably the position you already use. Squeeze your shoulders together and place the bar on the level created by your trapezoids.
Making sure to keep your shoulders over your feet vertically speaking, do your squats, putting most of the work into your quads. Technically speaking, it’s a lot easier to master low squats and you won’t risk injuring your back.
To position, the bar, place it a few centimetres below where you have it for your high squats. The bar has to sit around your deltoids.
Watch out though, this variant is a lot more difficult to master technically speaking. To avoid injuring your back, push your glutes as far back as you can and lean forward a bit more to keep your balance. You need to concentrate and put all the work into your thighs and glutes.
In summary, to target your thighs and glutes, do more low squats and for your quads, do high squats! Check out the video above to find out more!