Barbell Full squat (with rack) Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Soleus, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Back squat
How to: Barbell Full squat (with rack)
- Place a barbell on your upper back, holding it with both hands.
- Stand with your feet shoulder-width apart and your toes slightly pointed out.
- Lower your body by bending your knees and pushing your hips back.
- Keep your chest up and your back straight while going down.
- Stop when your thighs are parallel to the ground or lower, then push through your heels to return to the starting position.
Common Mistakes
- Allowing knees to collapse inward.
- Not going low enough (to parallel or lower).
- Leaning too far forward.
Modifications
- Use a lighter weight barbell to build endurance before adding more weight.
- Perform the squat without weights to master the form.
Tips
- Keep your feet shoulder-width apart.
- Breathe in as you lower down and exhale as you push back up.
- Maintain a neutral spine throughout the movement.
Barbell Full squat (with rack) Alternatives
Tags
strength
squat
glutes
quadriceps
thighs
barbell