Barbell Full Squat

A fundamental lower-body exercise focusing on strength and muscle development in the legs and core.

Instructions

• Stand with your feet shoulder-width apart, toes slightly pointed out.
• Position the barbell on your upper back/trapezius muscles and grip the bar wider than shoulder-width.
• Keep your chest up, core braced, and maintain a neutral spine.
• Bend your knees and hips, lowering your body as if sitting back into a chair.
• Lower yourself until your thighs are at least parallel to the floor.
• Drive through your entire foot to return to the standing position, ensuring your knees are tracking over your toes.

Common Mistakes to Avoid

• Allowing the knees to cave inward while squatting.
• Leaning too far forward and rounding the back.
• Not squatting deep enough, i.e., above parallel.
• Raising the heels off the ground.

Additional Information