Barbell Full Squat (Side POV)
- Target muscle
- Gluteus Maximus, Quadriceps
- Synergist muscles
- Adductor Magnus, Soleus
- Equipment
- Barbell
- Body part
- Thighs
- Type
- Strength
The barbell full squat is a deep back squat that primarily builds the glutes (gluteus maximus) and quadriceps, with the adductor magnus and soleus assisting through the bottom of the rep. Filmed from a side point of view so you can check depth and bar path, it's a foundational lower-body strength lift for building leg size and overall power.
How to do the Barbell Full Squat (Side POV)
- 1Set the bar in a rack at upper-chest height. Step under it and rest it across your upper traps and rear delts, not on your neck.
- 2Grip the bar slightly wider than shoulder-width, pull your elbows down and back to lock the bar tight, then unrack it and step back into a stable stance.
- 3Stand with your feet about shoulder-width apart, toes turned out slightly (around 15–30°), and brace your core by taking a deep breath into your belly.
- 4Push your hips back and bend your knees together, tracking your knees in line with your toes as you descend.
- 5Lower under control until your hip crease drops below the top of your knees (full depth), keeping your heels flat and your torso angle steady.
- 6Drive through your whole foot and extend your hips and knees together to stand back up, exhaling near the top.
- 7Lock out tall without overextending your lower back, reset your breath, and repeat for reps.
- 8When the set is finished, step forward and re-rack the bar securely on both hooks.
Form tips
- Keep the bar stacked over your mid-foot throughout the rep so the load stays balanced and your bar path stays vertical.
- Spread the floor by pushing your knees out against your stance to engage the glutes and keep the knees tracking over the toes.
- Brace hard before each descent and hold the breath until you pass the hardest part of the way up, then exhale.
- Only squat as deep as you can while keeping a neutral spine — mobility, not ego, sets your depth.
- Squat inside a rack with the safety pins set just below your bottom position, or use a spotter when training heavy.
Common mistakes
- Letting the knees cave inward, which strains the knee joint and wastes glute drive on the way up.
- Rounding the lower back at the bottom, which shifts load onto the spine and raises the risk of injury.
- Cutting the squat shallow above parallel, which trains less of the glutes and quads than a full-depth rep.
- Letting the heels lift and shifting weight onto the toes, which destabilizes the lift and overloads the knees.
- Leaning the chest too far forward so it turns into a good-morning, overloading the lower back instead of the legs.
Frequently asked questions
What muscles does the barbell full squat work?
It mainly targets the glutes (gluteus maximus) and quadriceps, with the adductor magnus and soleus assisting — especially through the deep bottom range where the full squat adds tension over a shallower squat.
How deep should a full squat go?
Aim to drop your hip crease below the top of your kneecaps. Going below parallel is what makes it a full squat and recruits more glute and quad work — but only go as deep as you can while keeping a neutral spine.
How wide should my stance be?
Start about shoulder-width with toes turned out 15–30°. A slightly wider stance can help you hit depth and recruit the glutes and adductors; adjust based on your hip mobility and comfort.
Is the barbell full squat good for beginners?
Yes, once you can squat to full depth with a neutral spine. Start with light weight to groove the pattern, set the rack safeties below your bottom position, and add load gradually.
How many sets and reps should I do?
For strength and size, 3–5 sets of 5–8 reps is a solid default. Beginners can stay on the lighter, higher-rep end while learning the movement before pushing heavier loads.
