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Upper Legs · Barbell
Barbell Full Squat(back)
Barbell Full Squat(back) is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and lower back assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Lower Back · Erector Spinae
How to do Barbell Full Squat(back)
- Stand with your feet shoulder-width apart, holding a barbell across your upper back. Grip the bar with your hands slightly wider than shoulder-width apart.
- Begin the squat by pushing your hips back and bending your knees, lowering your body until your thighs are slightly below than parallel to the floor.
- Push through your heels to return to the starting position, extending your hips and knees fully. Repeat for the desired number of repetitions.
Form tips
- Keep your chest up and back straight to maintain proper posture and alignment.
- Focus on driving through your heels to engage your glutes and quadriceps effectively.
- Breathe steadily, exhaling as you stand up and inhaling as you lower down.
Barbell Full Squat(back) alternatives
More quads exercises
Barbell Full Squat(back) FAQ
What muscles does Barbell Full Squat(back) work?
Barbell Full Squat(back) mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and lower back work as secondary muscles.
What equipment do you need for Barbell Full Squat(back)?
You need a barbell.
How many sets and reps of Barbell Full Squat(back) should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Full Squat(back) good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Full Squat(back) burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Full Squat(back)?
Other exercises for the quads include Bodyweight Full Squat With Overhead Press, Bodyweight Full Squat With Overhead Front Raise, Bodyweight Squat and Bodyweight Full Squat With Overhead Front Raises.
For developers
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