Barbell Full Squat

Barbell Full Squat

The Barbell Full Squat is a compound exercise that primarily targets the muscles of the lower body, including the quadriceps, hamstrings, and glutes. This popular exercise involves positioning a barbell across your upper back while standing with your feet shoulder-width apart. From there, you dynamically lower your body by bending at the hips and knees until your thighs are parallel to the ground or even lower, while maintaining proper form and balance. Finally, you powerfully extend your hips and knees to return to the starting position. One of the primary benefits of the Barbell Full Squat is its ability to engage multiple muscles simultaneously, making it highly efficient for building strength and muscle mass. By incorporating this exercise into your routine, you can develop strong, powerful legs, improve overall lower-body strength, and enhance athletic performance. Moreover, squats also stimulate the release of testosterone and growth hormone, which support muscle growth and aid in burning fat. To maximize the effectiveness of the Barbell Full Squat, it's crucial to focus on proper form and technique. Keep your core engaged, chest lifted, and your knees tracking in line with your toes throughout the movement. Gradually increase the weight as you become more comfortable and proficient with the exercise to continue challenging your muscles and progressing your strength gains. Remember, always warm up before attempting any exercise to reduce the risk of injury. Additionally, incorporating variations of the Barbell Full Squat, such as front squats or split squats, can provide additional challenges and target specific muscle groups. Never hesitate to seek guidance from a fitness professional to ensure proper execution and avoid any potential pitfalls.


  • Warm up your body by doing some dynamic stretches and light cardio exercises for about 5-10 minutes.
  • Set up the barbell on a squat rack at a height that allows you to comfortably get under it.
  • Stand facing the barbell with your feet slightly wider than shoulder-width apart. Position the barbell on your upper back, resting it on your traps and shoulders.
  • Brace your core, keep your chest up, and begin the movement by bending at your hips and then at your knees, pushing your hips back.
  • Keep your knees in line with your toes as you lower yourself into a squatting position. Aim to have your thighs parallel to the floor if possible, but don't let your knees extend beyond your toes.
  • Pause at the bottom of the squat and then reverse the movement, driving through your heels to stand back up.
  • Repeat the squat for the desired number of reps, maintaining proper form throughout the exercise.
  • Once you have completed your set, carefully rack the barbell back onto the squat rack.
  • Stretch your leg muscles after the exercise to improve flexibility and prevent tightness.

Tips & Tricks

  • Engage your core throughout the entire exercise to maintain balance and stability.
  • Keep your chest lifted and shoulders back to maintain proper form and prevent rounding of the back.
  • Ensure that your knees are tracking over your toes throughout the movement to prevent any inward or outward deviations.
  • Start with lighter weights and gradually increase the load as you gain strength and proficiency in the exercise.
  • When lowering into the squat position, aim to get your thighs parallel to the ground or slightly below, ensuring a full range of motion.
  • Exhale as you push through your heels and extend your legs to stand back up, focusing on driving the weight through the entire foot.
  • If you have limited ankle mobility, place small plates or heel lifts under your heels to help maintain proper form.
  • Always warm up before performing Barbell Full Squats to prepare your muscles and joints for the exercise.
  • Use a spotter or safety bars when lifting heavy weights to ensure safety and prevent injury.
  • Stay consistent with your training and gradually increase the intensity and volume of your workouts for continued progress.


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