Barbell Full Squat
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- Body part
- Upper Legs
- Target
- Quadriceps
- Equipment
- Barbell
- Secondary
- Abdominals, Calves, Glutes, Hamstrings, Lower Back
The Barbell Full Squat is a foundational compound strength exercise that primarily targets the quadriceps, glutes, and hamstrings. By squatting through a full range of motion, it maximizes muscle recruitment, promotes lower-body hypertrophy, and improves joint mobility.
Instructions
- 1Set the barbell in a squat rack just below shoulder level, step under the bar, and place it across your upper back and shoulders.
- 2Grip the bar firmly with both hands, lift it off the rack by extending your legs and torso, and step back to establish a shoulder-width stance with your toes pointed slightly outward.
- 3Keep your chest up and back straight, then slowly lower your hips back and down as if sitting in a chair, continuing until your hamstrings touch your calves while inhaling.
- 4Drive upward through your heels and mid-foot, extending your knees and hips to return to the starting position while exhaling.
- 5Repeat the movement for the prescribed number of repetitions before carefully re-racking the barbell.