Barbell Full Squat (Back POV)
The back squat mainly builds your quads, while also training your glutes and core. Stronger legs carry over to daily life and bigger compound lifts.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Set up in the rack with the bar resting across your upper back on your trapezius, pull your shoulder blades back and down, and brace your core firmly before unracking.
- 02
Unrack the bar by straightening your legs, take 1–2 steps back, and stand with your feet slightly wider than shoulder-width apart and your toes pointed slightly outward.
- 03
Lower into the squat under control by bending your knees and hips at the same time, keep your chest up and your back neutral, and let your knees track over your toes.
- 04
Squat to full depth so your hips descend below your knees, maintain core tension, and keep your weight over the midfoot.
- 05
Drive up by pressing your feet into the floor, keep your knees pushed outward, and return to full extension without letting your hips drift forward.
Beginner's guide
§ 03 · GuideThe back squat mainly builds your quads, while also training your glutes and core. Stronger legs carry over to daily life and bigger compound lifts.
You should feel it mostly in your quads and glutes, with your core working for support. It should not feel like pain in your knees or lower back.
A common mistake is losing core tension and letting the heels lift. Brace your core, keep the weight over the midfoot, and reduce the load if needed.
How to get started at the gym
§ 04 · SisuLiftBarbell Full Squat (Back POV) 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 core braced throughout the entire rep and breathe again only at the top. If your heels lift, adjust your stance, reduce the load, or use a heel wedge.
The barbell full squat effectively builds quadriceps strength and overall lower-body strength through a full range of motion.
More exercises: Quadriceps
§ 06 · Same muscles
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