A foundational lower-body exercise, the full squat helps build powerful legs and a strong core. Performing this with proper depth improves joint health and muscular balance.
Instructions
- Set the bar just above shoulder height in a squat rack and load it.
- Step under the bar and rest it across your upper back.
- Lift the bar, step back, and position your feet shoulder-width apart with toes slightly turned out.
- Lower yourself by bending at the knees and hips until your hamstrings rest on your calves.
- Drive back up through your heels to return to standing. Repeat.
Related Muscle Groups
- Quads
See exercises for Quads · Learn about the Quads - Calves (secondary)
See exercises for Calves · Learn about the Calves - Glutes (secondary)
See exercises for Glutes · Learn about the Glutes - Hamstrings (secondary)
See exercises for Hamstrings · Learn about the Hamstrings - Lower Back (secondary)
See exercises for Lower Back · Learn about the Lower Back