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Upper Legs Exercise · Barbell

Barbell Full Squat exercise animation

Barbell Full Squat

Category
Upper Legs
Equipment
Barbell
Target
Glutes

Few exercises tax the whole body like a full barbell squat. Sinking your hips below parallel recruits more of the glutes and hamstrings than a partial rep ever will, which is the whole point of going "full" instead of stopping halfway. It's demanding on the hips and ankles at first, so most lifters spend real time on mobility before they're loading it heavy.

How to Do the Barbell Full Squat

  1. Set your feet shoulder-width apart, toes pointed slightly outward.
  2. Rest the barbell across your upper back, letting it sit on your traps or rear delts.
  3. Brace your core and keep your chest lifted as you start to descend.
  4. Push your hips back and bend your knees, lowering yourself as though sitting into a chair.
  5. Continue down until your thighs are parallel to the floor or a touch lower.
  6. Make sure your knees track over your toes and your weight stays back through your heels.
  7. Push through your heels to drive back up to standing, extending your hips and knees.
  8. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the glutes.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Barbell Full Squat primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves, Core.

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Equipment Alternatives

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

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Barbell Full Squat work?
The Barbell Full Squat primarily targets the glutes, with the quadriceps and hamstrings, calves, core assisting.
What equipment do I need for the Barbell Full Squat?
The Barbell Full Squat is done with a barbell.
What's a good alternative to the Barbell Full Squat?
If you don't have access to a barbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.