CompoundBarbell
Barbell Full Squat
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 8–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–6 sets × 3–6 reps (75–90% 1RM, RPE 7–9)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Set the bar on your upper back (high-bar) or slightly lower on the rear delts (low-bar), then grip the bar firmly and lock in your upper back.
- Step back, set feet about shoulder-width, toes slightly out, and balance over mid-foot.
- Inhale, brace your core, and keep ribs down with a tall chest.
- Start the descent by letting knees track over toes while sitting hips down between your heels.
- Keep the bar over mid-foot, knees stable, and spine neutral as you reach your chosen depth.
- Pause briefly without relaxing, maintaining tension through your trunk and legs.
- Drive the floor away and stand up, keeping knees out and the bar path vertical.
- Exhale near the top, reset your brace, and repeat.
💡Coaching Cues
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Keep the bar stacked over mid-foot the whole time.
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Brace before you move; stay tight through your torso.
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Let knees track over toes—do not force them inward.
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Control the descent, then stand up with intent.
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Use a depth that you can hold with a neutral spine.
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Maintain control and proper form throughout.
⚠️Common Mistakes
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Knees collapsing inward (valgus) on the way down or up.
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