Barbell Full Squat
- Works
- Quads, plus calves, glutes, hamstrings and lower back
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound
How to do it
Setup. 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.
Cues
- Bar on the traps, brace hard.
- Knees out, sit between the heels.
- Go deep while the back stays flat.
- Drive the floor away.
Common mistakes
- Knees caving.
- Butt tucking at the bottom.
- Heels lifting.
Where to start
Sets3
Reps5-8
Rest3 min
Tempo3-0-1
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have sore knees and a cranky lower back. Pain that's sharp or gets worse set to set means stop.