Barbell Full Squat - Quick Guide For Proper Form And Safety

Barbell Full Squat – Quick Guide For Proper Form And Safety

Barbell Full Squat genuinely is a superior activity to activate your Quads. Do you wish to have perfect technique and develop your Quads now? Simply use our guide so that you start straight away.

Barbell Full Squat Exercise Summary

  • Primary Muscles Worked: Quadriceps
  • Other Muscles (Secondary) Worked: Adductor Magnus, Gluteus Maximus, and Soleus
  • Equipment: Barbell
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic

Barbell Full Squat Procedure

  • The barbell full squat gets its name by how low you go. Many people would say that for the Olympic squat you actually go down further. Nevertheless, you should go down until your upper thigh is parallel with the ground.
  • There are two main bar positions you can use for the squat, the high bar and the low bar squat. We will cover those both separately in other articles.
  • For the full bar squat you will want to position the bar behind your head on your upper shoulders in either the high bar or the low bar position.
  • Then you will want to position your heels under your hips, with your feet slightly angled out and your knees over your feet.
  • Now, squat down keeping the barbell moving in a straight vertical line. To do this you must pivot at your hips and your knees at the same time.
  • Once your legs are parallel with the deck, press the barbell back up by straightening your legs and hips at the same time, to keep the bar moving vertically.
  • Pause at the top and breath, then do it again. Got to love squats.

Muscles Used

Target (Agonist)

  • Quadriceps


  • Adductor Magnus
  • Gluteus Maximus
  • Soleus

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings


  • Erector Spinae
  • Levator Scapulae
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis


If you desire to obtain the greatest results, you will want to follow these basic tips. Additionally, if you would like to avoid getting an injury, you will want to learn these tips.

  • Have A Partner So Yon Continue Yourself Through Fatigue. You are able to only go so far without any help, a partner will guide you to continue your muscular tissue further than where you on your own could get. Thus you will definitely work your muscle tissue down some more and then they will increase heal even bigger by way of rest and recovery.
  • Consistently Incorporate Complete Range Of Flexion (Motion). By using a full range of motion you can make sure that you strain the complete muscle and that you sustain your flexibility.
  • Have A Training Journal. You should keep a journal of each weight, sets, and reps. When you are really good you will in addition log your rest durations. Now there are plenty of high-quality apps to use a diary, or you could easily try a little pocketbook.
  • Concentrate On Your Breathing. For this and most exercise movements, respiration is essential. You should certainly be breathing out during your target muscle flexing and breathing in when your target muscles are expanding.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You should keep from making these regular errors to ensure great technique and continue to develop gains. In addition, when you prevent these problems you will limit the odds of getting injuries.

  • Avoid The Urge To Speed Through Your Training Session. Whenever you hurry your exercise you are inclined to use improper form and accidental injuries.
  • Avoid Using To Little or Too Much Resistance. Not enough, and you will not be adequately using your target muscles, excessive, and you’ll probably cheat. Make certain you focus on your technique.
  • Don’t Relax Your Abs. Keeping your abs flexed to protect your backbone by maintaining your internal pressure.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Full Squat Recap

Now you can engage in barbell full squat correctly. Your following level is to implement barbell full squat as a piece of your repeated exercise system to strengthen your Quads.

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