Barbell full squat

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Erector Spinae

How to do it

1. Stand with your feet shoulder-width apart, holding a barbell across your upper back. Grip the bar with your hands slightly wider than shoulder-width apart.
2. Begin the squat by pushing your hips back and bending your knees, lowering your body until your thighs are slightly below than parallel to the floor.
3. Push through your heels to return to the starting position, extending your hips and knees fully. Repeat for the desired number of repetitions.

Form tips

• Keep your chest up and back straight to maintain proper posture and alignment.
• Focus on driving through your heels to engage your glutes and quadriceps effectively.
• Breathe steadily, exhaling as you stand up and inhaling as you lower down.