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Exercise 0043 · REF qXTaZnJ

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. Stand with your feet shoulder-width apart, toes slightly turned out.
  2. Hold the barbell across your upper back, resting it on your traps or rear delts.
  3. Engage your core and keep your chest up as you begin to lower your body down.
  4. Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
  5. Lower yourself until your thighs are parallel to the ground or slightly below.
  6. Keep your knees in line with your toes and your weight in your heels.
  7. Drive through your heels to stand back up, extending your hips and knees.
  8. Repeat for the desired number of repetitions.

Muscles Worked

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

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads 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 Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

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

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.