Glutes exercise · barbell
Barbell Full Squat
The barbell full squat is a barbell exercise that targets the glutes, with the quadriceps, hamstrings and calves assisting.
How to do the barbell full squat
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Hold the barbell across your upper back, resting it on your traps or rear delts.
- Engage your core and keep your chest up as you begin to lower your body down.
- Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
- Lower yourself until your thighs are parallel to the ground or slightly below.
- Keep your knees in line with your toes and your weight in your heels.
- Drive through your heels to stand back up, extending your hips and knees.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the glutes. The quadriceps, hamstrings, calves and core work as secondary muscles. See all glute exercises or every barbell exercise.
