The squat is a very effective compound movement. It trains the quadriceps, hips, glutes and thighs. The high bar squat involves having the bar placed above the trapezius muscles on your back. The low bar squat is when the bar is placed 3-4″ lower on your back, just above the deltoid level. Because of this your centre of gravity shifts, meaning you’ll have to lean further forward than normal to maintain balance throughout the movement. Because of this new leverage, the low bar squat engages more of the hips and hamstrings allowing you to lift slightly more weight than the high bar squat.