glutesbarbell
barbell full squat
barbell full squat is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet shoulder-width apart, toes slightly turned out.
Step 2. Hold the barbell across your upper back, resting it on your traps or rear delts.
Step 3. Engage your core and keep your chest up as you begin to lower your body down.
Step 4. Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
Step 5. Lower yourself until your thighs are parallel to the ground or slightly below.
Step 6. Keep your knees in line with your toes and your weight in your heels.
Step 7. Drive through your heels to stand back up, extending your hips and knees.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
quadricepshamstringscalvescore
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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