Barbell Full Squat

HOW TO DO IT

1. 1Unrack the barbell and position it securely across your upper back.
2. 2Step back and set your feet slightly wider than shoulder-width apart.
3. 3Break at the hips and knees to descend until your hips drop below parallel.
4. 4Drive through your entire foot to extend your legs and return to standing.

COMMON MISTAKES

• Rounding the lower back under heavy load.
• Letting the knees collapse inward during ascent.
• Rising onto the toes instead of driving through heels.
• Cutting depth short by stopping above parallel.

TIPS

• Keep your chest proud and core braced throughout the descent.
• Push your knees outward in line with your toes.
• Maintain full foot contact with the floor to ensure stability.

SAFETY

• Ensure the bar path remains over the mid-foot to prevent falling forward.
• Do not bounce out of the bottom position if you lack mobility control.

DETAILS

Muscles

GlutesQuadriceps

Equipment

Barbell

Type

Strength Training

Difficulty

Expert

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Squat

Load position

On the back

Legs

Both

Body position

Standing

Stance

Wide