Barbell Full Squat

About This Exercise

The barbell back squat is a foundational lower-body strength exercise that builds power and muscle in the quads, glutes, and hamstrings while heavily engaging the core and back for stability. It is a key movement for developing overall strength and athletic performance.

1Setup

1. Set the barbell on a squat rack at a height just below your shoulder level. 2. Load the bar with appropriate weight. 3. Step under the bar and place it securely across the upper back (rear delts), not on the neck. Grip the bar firmly with hands slightly wider than shoulder-width. 4. Unrack the bar by driving up with your legs, take one or two steps back, and establish your stance.

2Execution

1. Starting Position: Stand with feet shoulder-width apart, toes slightly turned out. Take a deep breath, brace your core tightly, and keep your chest up and back straight. 2. Descent: Initiate the movement by pushing your hips back and bending your knees. Control the descent, aiming for a 2-3 second count. Keep your knees tracking in line with your toes and maintain an upright torso. Descend until your hips are at least parallel to your knees (or as mobility allows). 3. Ascent: Drive through your entire foot, focusing on pushing the floor away. Extend your hips and knees simultaneously to return to the starting position. Exhale once you pass the most challenging part of the lift. 4. Completion: After your final repetition, carefully walk forward to rack the bar, ensuring it settles securely on the hooks before releasing your grip.

Pro Tips

• Brace your core throughout the entire movement to protect your spine.
• Imagine 'spreading the floor' with your feet to engage your glutes and prevent knee cave.
• Keep your gaze fixed on a point ahead of you on the wall to maintain a neutral neck position.