Description

The barbell full squat is a compound exercise that targets the lower body muscles, particularly the quadriceps, hamstrings, and glutes. It also engages the core for stability.

Starting Position

Stand with your feet shoulder-width apart, toes slightly pointed outwards. Place the barbell on your upper back across the traps, gripping it with both hands wider than shoulder-width apart.

Technical Execution

Initiate the movement by bending at the hips and knees simultaneously, lowering your body down until your thighs are at least parallel to the ground. Keep your chest up and back straight throughout the movement. Push through your heels to return to the starting position.

Range of Motion

Ensure a full range of motion by descending until your thighs are parallel to the ground or below, allowing your hips to sink lower if possible.

Variations

Variations of the barbell full squat include front squats, goblet squats, and overhead squats.

Common Mistakes

Common mistakes include improper form such as rounding the back, letting the knees cave inwards, and not reaching proper depth.

Practical Advice

Ensure proper form by keeping your chest up, knees tracking over toes, and engaging the core muscles. Start with lighter weights to master the technique before adding more resistance.

Additional Notes

It is essential to warm up properly before performing barbell full squats to prevent injuries and enhance performance.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

quadriceps

Secondary Muscles