Legs
Barbell Full Squat
Master the ultimate lower-body builder to develop deep hamstring strength and total leg power.
How to perform.
Follow the sequence — setup is half the lift.
Place the barbell across your upper traps and grip the bar firmly with your hands just outside your shoulders.
Step back from the rack and set your feet slightly wider than shoulder-width apart with your toes pointed slightly outward.
Inhale deeply and brace your core while keeping your chest upright and your gaze forward.
Lower your hips by bending at the knees and hips simultaneously until your thighs pass below parallel.
Drive through your mid-foot to reverse the movement, keeping your knees tracked over your toes.
Complete the repetition by standing fully upright and exhaling as you reach the top of the movement.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the knees to cave inward during the ascent
- Rounding the lower back at the bottom of the range of motion
- Shifting weight onto the toes instead of keeping the feet flat
- Cutting the range of motion short before reaching full depth
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.