Barbell Full Squat
An intermediate compound strength exercise that works the quads, using a barbell.
Starting position
End position
How to Do Barbell Full Squat
- 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.
Muscles Worked
Alternatives to Barbell Full Squat
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Wide Stance Barbell Squat
An intermediate compound strength exercise that works the quads, using a barbell.
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2
Barbell Hack Squat
An intermediate compound strength exercise that works the quads, using a barbell.
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3
Barbell Squat
A beginner compound strength exercise that works the quads, using a barbell.
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4
Barbell Squat To A Bench
An advanced compound strength exercise that works the quads, using a barbell.
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5
Dumbbell Squat To A Bench
An intermediate compound strength exercise that works the quads, using dumbbells.
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6
Barbell Side Split Squat
A beginner compound strength exercise that works the quads, using a barbell.
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7
Freehand Jump Squat
An intermediate compound strength exercise that works the quads, needing no equipment.
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8
Front Barbell Squat
An advanced compound strength exercise that works the quads, using a barbell.
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9
Front Barbell Squat To A Bench
An advanced compound strength exercise that works the quads, using a barbell.
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10
Lying Machine Squat
An intermediate compound strength exercise that works the quads, using a machine.
Frequently Asked Questions
What muscles do barbell full squat work?
Barbell Full Squat primarily works the quads. The calves, glutes, hamstrings and lower back assist as secondary muscles.
What equipment do I need for barbell full squat?
Barbell Full Squat uses barbell.
Barbell Full Squat: is it suitable for beginners?
Barbell Full Squat is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of barbell full squat?
Wide Stance Barbell Squat, Barbell Hack Squat, Barbell Squat train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my barbell full squat reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; barbell full squat can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Barbell Full Squat with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.