The Barbell Full Squat is a compound exercise that primarily targets the muscles in the lower body, specifically the quadriceps, hamstrings, and glutes. It also engages the core muscles for stability and balance.
How to perform
To perform the Barbell Full Squat, follow these step-by-step instructions:1. Begin by standing with your feet shoulder-width apart and toes pointing slightly outward. Position the barbell on a squat rack at a height that allows you to easily unrack it without straining.
2. Approach the barbell and position yourself under it. Rest the barbell on your upper back, just below your neck, with your hands gripping the bar slightly wider than shoulder-width apart.
3. Unrack the barbell by straightening your legs and standing up. Take a step back and set your feet firmly on the ground, ensuring they are shoulder-width apart.
4. Keep your chest up, shoulders back, and core engaged throughout the exercise. Initiate the squat movement by bending at the hips and knees, lowering your body down towards the ground.
5. Lower yourself down until your thighs are parallel to the ground or lower, making sure to keep your back straight and heels firmly planted on the ground.
6. Drive through your heels and engage your glutes and quads to return to the starting position, pushing the barbell up as you stand up.
7. Repeat the movement for the desired number of reps, making sure to maintain proper form and control throughout the exercise.
8. After completing your set, carefully rack the barbell back onto the squat rack and step out from underneath it.
It is important to start with a lighter weight and focus on mastering your form before increasing the load. Always consult with a fitness professional or trainer if you are new to this exercise or experience any pain or discomfort.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.