Barbell Full Squat

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.

Losing tension in the core or lower back partway through the movement — because Barbell Full Squat loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.

Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.

Using an asymmetric grip or uneven bar path, which can quietly overload one side of the body over repeated sets.

Progressing the load or reps too quickly before technique is consistent across every rep of every set.