Full Squat
Complete guide to Full Squat. Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Full Squat
Add the appropriate amount of weight and set the barbell on a squat rack at just below shoulder height.
Step under the bar so it rests across your upper traps and grip it evenly with both hands.
Unrack the bar and step back with your feet shoulder-width apart and toes turned slightly outward.
Retract your shoulder blades, engage your abs, and take a breath.
Squat down as deep as possible, lowering your hips below your knees.
Drive through your heels to stand back up, squeezing your glutes at the top and exhale.
Repeat for the desired number of repetitions, then rack the bar.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |