Barbell Full squat (with rack)

Barbell Full squat (with rack)

The Barbell Full Squat (with rack) is a compound exercise that primarily targets the muscles of the lower body, particularly the quadriceps, hamstrings, and glutes. This exercise is often hailed as the king of all lower body exercises, as it engages multiple muscle groups and promotes overall strength and power. The Barbell Full Squat is generally performed using a squat rack, making it a safe option for heavy lifting. By positioning the barbell securely on the rack, you can focus on maintaining proper form and technique throughout the movement. This exercise requires balance, stability, and core strength, which adds to its effectiveness. As you lower into the squat position, your quadriceps muscles contract to extend your knees while your hamstrings and glutes engage to control the movement. Additionally, the Barbell Full Squat also recruits the muscles in your calves, lower back, and core to maintain proper alignment and stability. When performed with proper form and progression, the Barbell Full Squat can help increase leg strength, improve muscle tone, and enhance athletic performance. It is a versatile exercise that can be modified by adjusting the weight, foot placement, and barbell position, allowing for a wide range of variations to target different muscle groups. Remember, proper technique, starting with lighter weights, and gradually increasing the load is crucial for maximizing the benefits and avoiding injury. It is always recommended to consult with a fitness professional to ensure proper form and safety before attempting this exercise.


  • Position the barbell on the rack at shoulder height.
  • Stand with your feet slightly wider than hip-width apart and toes pointing slightly outwards.
  • Step under the bar and position it on your upper back, resting it comfortably across your traps and shoulders.
  • Grasp the bar with a grip slightly wider than shoulder-width apart.
  • Take a deep breath and brace your core.
  • Unlock your hips and knees, and begin the descent by pushing your hips back and bending your knees.
  • Maintain a straight back and allow your hips to drop below parallel, ensuring your knees track in line with your toes.
  • Drive through your heels and extend your hips and knees simultaneously to return to the starting position.
  • Exhale as you complete the movement and squeeze your glutes at the top.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise.
  • Warm up before doing heavy squats to reduce the risk of injury.
  • Engage your core muscles for stability and to protect your back.
  • Focus on a full range of motion by squatting down until your thighs are parallel to the ground.
  • Don't forget to breathe properly during the squat movement.
  • Gradually increase the weight over time to continue challenging your muscles.
  • Include variations like front squats or goblet squats to target different muscle groups.
  • Rest for at least one day between squat workouts to allow for muscle recovery.
  • Incorporate mobility exercises like hip and ankle stretches to improve your squat technique.
  • Fuel your body with proper nutrition, ensuring you have enough protein to support muscle growth and repair.


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