How to do the Barbell Full Squat
Barbell Full Squat is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Barbell Full Squat demonstration · © GymiaFit
Barbell Full Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves, Core
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Full Squat step by step
- 1Stand with your feet shoulder-width apart, toes slightly turned out.
- 2Hold the barbell across your upper back, resting it on your traps or rear delts.
- 3Engage your core and keep your chest up as you begin to lower your body down.
- 4Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
- 5Lower yourself until your thighs are parallel to the ground or slightly below.
- 6Keep your knees in line with your toes and your weight in your heels.
- 7Drive through your heels to stand back up, extending your hips and knees.
- 8Repeat for the desired number of repetitions.
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Barbell Full Squat — questions
What muscles does the Barbell Full Squat work?
The Barbell Full Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves, Core as secondary movers.
What equipment do I need for the Barbell Full Squat?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Full Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Full Squat?
Barbell Clean-grip Front Squat, Barbell Front Chest Squat, Barbell Front Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Full Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.