How to correctly perform and execute the high-low squat

The high-low squat is one of the most complex movements in the weight training world.

Its goal is to improve not only your leg muscles but also your core muscles. In the high-low squat, the hamstrings and glutes are activated to stabilize your core.


The high-low squat movement should always be performed with your head and shoulders in line. Stand with your feet about shoulder-width apart and hold onto a weight in your hands. Lift your hips off the ground and slowly squat down. Your knees should be bent at a 90-degree angle, almost like when riding a bike or doing a jump rope jump. If your knees flex too much, then you won't achieve the maximum benefits from the exercise.

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Lift the weight back over your head, Keeping the legs straight, press your heels down as you slowly lift the toes and then bend your knees to touch your shins. Lift your heels high and make sure your head and back and upper body are in line as you hold this position with your hands.