The barbell full squat is a compound lower body exercise that targets the glutes and also works the quadriceps, hamstrings, calves, and core. It involves squatting down with a barbell placed across the upper back, requiring strength, balance, and proper technique.
Also Works
QuadricepsHamstringsCalvesCore
How to Perform
1
Stand with your feet shoulder-width apart, toes slightly turned out.
2
Hold the barbell across your upper back, resting it on your traps or rear delts.
3
Engage your core and keep your chest up as you begin to lower your body down.
4
Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
5
Lower yourself until your thighs are parallel to the ground or slightly below.
6
Keep your knees in line with your toes and your weight in your heels.
7
Drive through your heels to stand back up, extending your hips and knees.
8
Repeat for the desired number of repetitions.
Pro Tips
•Break at the hips and knees simultaneously, sitting between your hips as you descend rather than pushing your butt straight back.
•Go as deep as you can while maintaining a neutral spine; 'full squat' means getting below parallel if your mobility allows.
•Drive your knees out over your toes throughout the entire rep to keep the glutes active and prevent knee caving.
Common Mistakes
•Butt wink (posterior Pelvic Tilt) at the bottom of the squat, which rounds the lower back under load.
•Shifting onto the toes during the descent, which overloads the knees and weakens the drive out of the hole.
•Not bracing properly before each rep, leading to spinal flexion and reduced force production.