# Barbell Full Squat

URL: https://heatsy.app/ex/barbell-full-squat

Also known as: Full Squat, Deep Squat, Full Barbell Squat, BB Full Squat, ATG Squat

Variation of: [Barbell Back Squat](https://heatsy.app/ex/back-squat)

Body region: Legs, Glutes

## Equipment

- Barbell
- Squat Rack

## Technique

1. Set the bar on your upper back, grip it firmly and step out of the rack.
2. Stand with feet shoulder-width apart, toes slightly out, and brace your abs.
3. Squat down past parallel, as deep as you can keep a neutral lower back, ideally until the hamstrings touch the calves.
4. Drive through the whole foot to stand up.

### Cues

- Keep the knees tracking over the toes.
- Keep the chest up and the bar over mid-foot.
- Set the rack safety bars just below your lowest position.

### Common mistakes

- Letting the lower back tuck under at the bottom.
- Bouncing hard out of the bottom with a heavy load.
- Rising with the hips first and the chest dropping forward.

## Variations

- [Parallel Back Squat](https://heatsy.app/ex/parallel-back-squat)
- [Quarter Squat](https://heatsy.app/ex/quarter-squat)
- [Wide-Stance Barbell Squat](https://heatsy.app/ex/wide-stance-barbell-squat)