Legs
Barbell Full Squat
Position the barbell across the upper traps (high-bar) or rear deltoids (low-bar). Stand with feet shoulder-width apart and toes slightly turned out.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Legs
- Injury risk
- Moderate
Primary muscles
- Quadriceps
- Gluteus Maximus
- Adductor Magnus
Secondary muscles
- Hamstrings
- Erector Spinae
- Core Stabilizers
- Calves
Target muscles
- legs
How to perform
- 1
Position the barbell across the upper traps (high-bar) or rear deltoids (low-bar).
- 2
Stand with feet shoulder-width apart and toes slightly turned out.
- 3
Brace the core and keep chest upright.
- 4
Descend by bending hips and knees, keeping knees tracking over toes.
- 5
Lower until hips drop below knee level (full depth).
- 6
Drive through mid-foot and heels to return to standing.
- 7
Maintain a neutral spine throughout the movement.
Safety & form
Train smart. Read these notes before adding heavy load.
