Barbell Full Squat

How to do the Barbell Full Squat

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.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings, lower back
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Squats - With Bands Resistance Bands Bodyweight Squat Bodyweight Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell

Easier than the Barbell Full Squat

Same movement pattern, lower entry difficulty — work up from here.

Barbell Squat beginner · Barbell Dumbbell Squat beginner · Dumbbell Smith Machine Squat beginner · Machine

Harder than the Barbell Full Squat

Power Jerk expert · Barbell Reverse Band Power Squat expert · Barbell Overhead Squat expert · Barbell

Superset the Barbell Full Squat with

Opposing hamstrings work — alternate sets without extra rest.

Power Clean hamstrings Romanian Deadlift hamstrings Snatch Pull hamstrings Stiff-Legged Barbell Deadlift hamstrings

Common questions

What muscles does the Barbell Full Squat work?

The Barbell Full Squat primarily works the quads, with the calves, glutes, hamstrings, and lower back as secondary movers. Barbell Squat, Barbell Squat To A Bench, and Box Squat with Chains train the same muscle, across 9 equipment types.

What equipment do you need for the Barbell Full Squat?

A Barbell. Without a barbell, Bodyweight Walking Lunge, Freehand Jump Squat, and Squats - With Bands train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Barbell Full Squat suitable for beginners?

It is rated intermediate. Start with Barbell Squat, Dumbbell Squat, and Smith Machine Squat and work up.

Where should the Barbell Full Squat go in a workout?

Early — the Barbell Full Squat is compound, working 5 muscle groups, so run it first or second while you are fresh, then superset Power Clean and Romanian Deadlift later.

Similar exercises

Barbell Squat Barbell Barbell Squat To A Bench Barbell Box Squat with Chains Barbell Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell Jefferson Squats Barbell