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Barbell Full Squat

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Exercise Data

Type: Strength Main Muscle Worked: Quadriceps Other Muscles: Calves, Glutes, Hamstrings, Lower Back Equipment: Barbell Mechanics Type: Compound Level: Intermediate Sport: YesForce: Push
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9.4

Out of 10

Excellent

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Barbell Full Squat
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Barbell Full Squat
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Barbell Full Squat Guide

Main Muscle: Quadriceps

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. Repeat for the recommended amount of repetitions.

This type of squat allows a greater range of motion, and allows the trunk to maintain a more vertical position than other types of squats, due to foot position and the higher bar position.

Alternative Exercises For Barbell Full Squat

8.9

Out of 10

Leg Press

Muscle Targeted: Quadriceps

8.8

Out of 10

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Review: Barbell Full Squat

Exercise Rating
10/10

Nov 25, 2016 10:48 AM: The king of leg exercise

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Review: Barbell Full Squat

Exercise Rating
10/10

Oct 17, 2016 7:51 AM: n/c

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Tip: Barbell Full Squat

Exercise Rating
10/10

Oct 11, 2016 3:53 PM: Debatable on which is better, this or deadlifts. both are necessary. I do both on leg day. I would focus on going as Olympic style as possible for better quad activation while saving your posterior chain for the deadlifts afterwards .

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Review: Barbell Full Squat

Exercise Rating
10/10

Oct 10, 2016 5:11 PM: It is scary and challenging but worth it.

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Review: Barbell Full Squat

Exercise Rating
10/10

Sep 27, 2016 11:12 AM: Really great workout to get all of the muscles in the legs activated

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Tip: Barbell Full Squat

Exercise Rating
10/10

Mar 23, 2016 5:06 PM: I bought a rack to do this exercise and others that could be dangerous without a spotter.

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Review: Barbell Full Squat

Exercise Rating
10/10

Feb 6, 2016 5:58 AM: My favourite exercise

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Review: Barbell Full Squat

Exercise Rating
10/10

Jan 22, 2016 11:23 AM: The king of the barbell's exercices

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Tip: Barbell Full Squat

Exercise Rating
9/10

Jan 12, 2016 2:25 AM: hex bar squat works well with back injury

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Review: Barbell Full Squat

Exercise Rating
10/10

Jan 8, 2016 7:21 AM: best workout ever

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