Animated GIF · Available via API
gif_boxBarbell Full Squat
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
BarbellCategory
strength
Mechanic
compound
Cal/min
7.3
Force
push
Barbell Full Squat is a intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
list_alt Step-by-Step Instructions
Stand with your feet shoulder-width apart, toes slightly turned out.
Hold the barbell across your upper back, resting it on your traps or rear delts.
Engage your core and keep your chest up as you begin to lower your body down.
Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
Lower yourself until your thighs are parallel to the ground or slightly below.
Keep your knees in line with your toes and your weight in your heels.
Drive through your heels to stand back up, extending your hips and knees.
Repeat for the desired number of repetitions.
grid_view More Upper Legs Exercises
warning Common Mistakes
Knee Cave (Valgus Collapse)
When the knees collapse inward at the bottom of the squat, stress is transferred to the knee ligaments and medial structures. Actively drive the knees outward in line with the toes throughout the descent and ascent, and cue 'spread the floor' with your feet to engage hip abductors.
Heels Rising Off the Floor
Heels coming up indicates insufficient ankle mobility or excessive forward lean. Work on ankle dorsiflexion, consider heel elevation temporarily, and avoid the mistake of squatting too upright when the mobility isn't there yet.
Good-Morning Squat (Bar Rolling Forward)
When the bar rolls toward the neck and the torso pitches forward excessively, the lift converts to a good morning and the lower back takes the brunt of the load. Keep the bar pinned to the upper traps, brace hard, and initiate the ascent by driving the hips up and back into the bar.
shuffle Variations & Progressions
High-Bar Squat
Bar positioned on the upper traps promotes a more upright torso and a greater range of motion at the knee. Widely used by Olympic weightlifters and those prioritising quad development.
Low-Bar Squat
Bar placed across the rear deltoids allows a forward lean that recruits more glute and hamstring involvement and is typically used in powerlifting for maximal load potential.
Front Squat
Bar racked on the front deltoids forces an upright torso, placing maximal demand on the quads and core. Technically demanding but excellent for athletic performance and Olympic lifting.
Pause Squat
Holding the bottom position for 2–3 seconds eliminates the stretch-reflex bounce, building raw strength out of the hole and improving positional discipline.
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