Barbell Full Squat
The full squat builds your quads, while also training your glutes and core. It improves strength for daily life and heavier lower body lifts.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Position yourself under the bar so it rests across your upper back on top of the trapezius muscles, with your feet shoulder-width apart.
- 02
Grip the bar slightly wider than shoulder width, pull your shoulder blades back and down, and keep your chest up.
- 03
Brace your core, engage your glutes and quadriceps, and take a deep breath before descending.
- 04
Lower yourself under control by pushing your knees outward and bending at the hips until your thighs are at least parallel to the floor, or as deep as your mobility and safety allow.
- 05
Drive up powerfully through your heels, bringing your hips and chest back into alignment, and return the bar to the starting position under control.
Beginner's guide
§ 03 · GuideThe full squat builds your quads, while also training your glutes and core. It improves strength for daily life and heavier lower body lifts.
You should feel it mostly in your quads and glutes, with your core working for support. It should not feel painful in your knees or lower back.
A common mistake is letting the knees cave in or the chest collapse forward. Keep your knees tracking over your toes and brace your core throughout the lift.
How to get started at the gym
§ 04 · SisuLiftBarbell Full Squat is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your knees in line with your toes and push them outward to prevent them from collapsing inward. Avoid excessive forward lean by keeping your chest up and your gaze forward.
A great exercise for the quadriceps and overall lower-body strength development.
More exercises: Quadriceps
§ 06 · Same muscles
Ready to start?
Your next personal record is waiting.
No commitment. No card. 14 days, and you decide yourself if it fits.