Barbell Full Squat

What it is

This is a foundational compound movement that uses a barbell to build significant lower body strength. It primarily targets your quadriceps, while also engaging your glutes, hamstrings, and lower back. Performing a full squat means you descend until your hamstrings touch your calves, promoting maximum muscle activation.

Technique tips

• Ensure the bar is positioned on your upper back, not your neck.
• Maintain an upright torso and keep your gaze forward throughout the movement.
• Descend until your hamstrings are nearly touching your calves.
• Inhale as you lower and exhale forcefully as you drive up.
• Push through your heels or mid-foot to initiate the ascent.
• Always use a squat rack for safety and proper bar setup.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.