Target Muscles
| Basic Muscle Groups |
|---|
| Quadriceps (Main Target) |
| Upper-back |
| Glutes |
| Hamstrings |
| Lower-back |
| Advanced Muscle Groups |
|---|
| Erector-spinae (Main Target) |
| Latissimus-dorsi |
| Erector-spinae |
| Adductor |
| Abductor |
Difficulty
Steps
Start with the barbell on a squat rack at shoulder height and step underneath it, placing the barbell across your upper back.
Position your feet slightly wider than shoulder-width apart, toes pointed slightly outward.
Brace your core, push your hips back, and bend your knees to lower into a squat position, keeping your chest up and back straight.
Lower until your thighs are parallel to the ground or as low as comfortably possible.
Drive through your heels to stand back up to the starting position.
Benefits
The barbell full squat is a compound exercise that targets the quadriceps, glutes, hamstrings, and lower back. It builds lower body strength, muscle mass, and improves overall athleticism.
Equipments
