Barbell Full Squat

The barbell full squat is the ultimate lower body compound exercise, building strength and mass through the legs and core. Full depth squats maximize muscle activation and functional strength.

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Category: strength
Level: intermediate
Force: push
Mechanic: compound
Equipment: barbell

Instructions

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up at all times and maintain a straight back. This will be your starting position.
Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up. Continue down until your hamstrings are on your calves. Inhale as you perform this portion of the movement.
Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.
Repeat for the recommended amount of repetitions.

Tips

Keep your knees tracking in line with your toes throughout the movement
Maintain three points of contact with your feet on the ground
Drive your hips back first, then bend your knees to descend
Keep your core braced and chest up throughout the entire range

Common mistakes

Allowing knees to cave inward during the ascent
Rising hips faster than shoulders, causing forward lean
Not achieving full depth due to mobility limitations

Safety

Use safety bars set just below your lowest squat position. Ensure adequate ankle and hip mobility before attempting full depth. Consider goblet squats to learn movement pattern first.

Variations

Barbell High Bar Back Squat
Front Squats With Two Kettlebells
Kettlebell Goblet Squat
Bulgarian Split Squat
Pistol Squat