Exercise guide
Barbell Full Squat
Glutes · Barbell
Form cues
- Bar across traps, feet shoulder-width
- Sit hips back and down
- Keep knees tracking over toes
How to do Barbell Full Squat, step by step
- 1Stand with your feet shoulder-width apart, toes slightly turned out.
- 2Hold the barbell across your upper back, resting it on your traps or rear delts.
- 3Engage your core and keep your chest up as you begin to lower your body down.
- 4Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
- 5Lower yourself until your thighs are parallel to the ground or slightly below.
- 6Keep your knees in line with your toes and your weight in your heels.
- 7Drive through your heels to stand back up, extending your hips and knees.
- 8Repeat for the desired number of repetitions.
Muscles worked
- Main muscle
- Glutes
- Equipment
- Barbell
Sets and reps
How the free programs use it:
- Push / Pull / LegsLegs · 4 × 6–8
- Bro SplitLegs · 4 × 6–8
- Arnold SplitLegs · 4 × 6–8
- Upper / LowerLower A · 4 × 6–8
- PPL + Upper / LowerLegs · 4 × 6–8
- PPL / Arnold HybridLegs A · 4 × 6–8
- 2-Day Full BodyFull Body A · 3 × 6–10
- Lower Body / Glute FocusQuads & Glutes · 3 × 6–10
- Power + Size Upper / LowerLower Power · 4 × 3–5
Track it in Forged Axis
Log every set, see what you lifted last time, and get a new PR when you beat it. Want Devin to check your form? Higher coaching levels include form-check videos.