Barbell Full Squat
A intermediate strength exercise for the quads, done with a barbell.
How to do the Barbell Full Squat
- 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Barbell Full Squat
Barbell Hack SquatBarbell · Intermediate
Barbell LungeBarbell · Intermediate
Barbell Step UpsBarbell · Intermediate
Elevated Back LungeBarbell · Intermediate
Front Squat (Clean Grip)Barbell · Intermediate
Jefferson SquatsBarbell · Intermediate
Narrow Stance SquatsBarbell · Intermediate
Squat with Plate MoversBarbell · Intermediate
Questions
What muscles does the Barbell Full Squat work?
Mainly the quads, with the calves, glutes, hamstrings and lower back helping.
Is the Barbell Full Squat good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Barbell Full Squat?
Good alternatives that train the quads: Barbell Hack Squat, Barbell Lunge, Barbell Step Ups or Elevated Back Lunge.
How many sets and reps of the Barbell Full Squat should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).