High bar an low bar squat

The low bar squat’s bar positioning requires that the exerciser place their feet at a wider and more stable distance so as to not only reduce the risk of injury, but also to allow the hips enough space to be pushed back – thereby placing the spine at a more neutral angle and recruiting the posterior chain to a greater extent.

This will also have the intended effect of altering the angle of the torso in relation to the ground, bending it forward somewhat and puffing the chest out in a manner that widens the distance between the exerciser’s hands as they grip the bar.

In the case of the high bar squat, the altered distribution of load and angle of resistance in relation to the bar’s position atop the shoulders equates to the exerciser only placing their feet at approximately shoulder width, increasing the range of motion and changing which muscle groups are activated to a certain extent.

This, in turn, will place the knees at a more inner-facing angle, thereby drawing the hips beneath the torso instead of behind it, of which will also be in a more vertical position than it would be with the low bar squat.

With a more narrow distance between the feet, a vertical angle to the torso and hips nearly parallel to the chest – the exerciser may find that placing their hands closer together will provide more comfort and stability as well, though this particular hand placement is more a matter of preference than an actual form cue.