Upper Legs Exercise · Barbell

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Barbell Full Squat (back Pov)

Viewing the barbell full squat from behind highlights hip and knee tracking, which is often the easiest angle to spot a knee caving inward or one side dropping lower than the other. Filming or having someone watch from this angle catches form breakdowns a mirror in front can't. The squat itself is standard — full depth below parallel to get the most out of the glutes and hamstrings.

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Also known as: Bb Full Squat (Back Pov)

Category

Upper Legs

Equipment

Barbell

Target

Glutes

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Barbell Full Squat (back Pov)

1. Take a standing position with your feet shoulder-width apart, toes turned out a little.
2. Position the barbell across your upper back, letting it rest on your traps or rear delts.
3. Brace your core, keep your chest lifted, and begin lowering your body.
4. Bend at the knees and hips, sending your hips back and down as if lowering into a chair.
5. Keep lowering until your thighs reach parallel with the floor, or slightly past it.
6. Keep your knees aligned with your toes and your weight distributed through your heels.
7. Drive through your heels to rise back up, extending your hips and knees.
8. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Technique & Form Tips

Execute the movement by bending hips and knees while maintaining balance over the midfoot. The specific torso angle and stance are determined by the chosen variation, focusing on controlled descent and ascent throughout the range of motion.

Common Mistakes to Avoid

• Knee collapse: Keep the knees aligned with the feet to maintain stable tracking.
• Losing torso control: Match the torso position to the variation instead of suddenly dropping the chest or changing balance.
• Losing foot support: Keep the demonstrated foot contact during the lowering and rising phases. Jumping variations have a separate takeoff and landing.

How to Breathe During This Exercise

Breathe in a steady, controlled rhythm throughout the effort.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Barbell Full Squat (back Pov) mainly targets your Glutes, with your Quadriceps helping support the movement, along with your Hamstrings, Calves, Core.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes Band Squat Band · Glutes

Equipment Alternatives

Don't have barbell? These target the same glutes with different equipment.

Bodyweight Drop Jump Squat Body Weight · Glutes Band Squat Band · Glutes Dumbbell Bench Squat Dumbbell · Glutes Kettlebell Front Squat Kettlebell · Glutes

FAQ

What muscles does the Barbell Full Squat (back Pov) work?

The Barbell Full Squat (back Pov) mainly works your glutes. It also helps strengthen your quadriceps and hamstrings, calves, core. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Barbell Full Squat (back Pov)?

You do the Barbell Full Squat (back Pov) with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Barbell Full Squat (back Pov)?

One mistake to watch for is knee collapse: Keep the knees aligned with the feet to maintain stable tracking.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Barbell Full Squat (back Pov)?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Barbell Full Squat (back Pov)?

The Bodyweight Drop Jump Squat trains your glutes with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.