barbell full squat

Glutes

• Target muscles: glutes, legs, hamstrings, calves
• Equipment: barbell
• Level: intermediate

How to do it

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.

Swap it for

• curtsey squat
• Rear-Foot-Elevated Split Squat
• smith front squat (clean grip)
• Barbell full Zercher squat
• barbell full squat (back pov)
• barbell full squat (side pov)

Harder

• Single-leg dumbbell squat
• Barbell full Zercher squat
• Barbell Zercher squat
• Rear-Foot-Elevated Split Squat

Easier

• curtsey squat
• Supported Potty Squat
• Full Smith Machine Squat
• smith squat