Tips for High bar and low bar squat.

**High Bar Squat:** Place the bar higher on your traps, keep your torso upright, and use a narrower stance. Focus on sitting down and back, ensuring your knees track over your toes. This squat style emphasizes the quads and requires greater ankle flexibility.

**Low Bar Squat:** Position the bar lower on your rear deltoids, lean forward more, and adopt a wider stance. Push your hips back while keeping the bar over the mid-foot, allowing for greater posterior chain engagement. Maintain a tight upper back and a strong hip drive out of the hole.