Exercise guide
Barbell Full Squat
The Barbell Full Squat is a back squat performed through a deep range. The quadriceps provide much of the effort, while the glutes, hamstrings, calves, and lower back help control the descent and stand. The exact depth will depend on mobility, proportions, stance, and experience.
Training context
Setup cues for the Barbell Full Squat
Set the rack hooks low enough that the bar can be unracked without rising onto the toes. Place the bar securely across the upper back and use safeties set below the planned bottom position.
A full squat does not require every lifter to reach the same depth. Use the deepest position that allows your feet to stay planted and the bar to remain balanced over your base.
Technique overview
Keep the bar balanced through the full range
Unrack the bar, take a stable stance, and brace before descending. Bend the hips and knees together while keeping pressure through the whole foot. Continue only as deep as you can maintain control, then drive through the floor to stand. Avoid dropping into the bottom or forcing extra depth after your balance or torso position changes.
Treat this as an overview and use a range, pace, and setup you can control.