barbell full squat

A upper legs exercise targeting the glutes, performed with barbell.

barbell full squat demonstration
barbell full squat — demonstration

Body part

Upper Legs

Equipment

Barbell

Target muscles

Glutes

Secondary muscles

Quadriceps, Hamstrings, Calves, Core

How to do barbell full squat

  1. Stand with your feet shoulder-width apart, toes slightly turned out.

  2. Hold the barbell across your upper back, resting it on your traps or rear delts.

  3. Engage your core and keep your chest up as you begin to lower your body down.

  4. Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.

  5. Lower yourself until your thighs are parallel to the ground or slightly below.

  6. Keep your knees in line with your toes and your weight in your heels.

  7. Drive through your heels to stand back up, extending your hips and knees.

  8. Repeat for the desired number of repetitions.

Muscles worked

Primary (target)

Glutes

Secondary

QuadricepsHamstringsCalvesCore

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