Barbell Full Squat
Description
The barbell full squat (ass-to-grass squat) is a back squat performed at maximum depth — your hamstrings rest on your calves at the bottom. The full range builds maximum quad development, ankle and hip mobility, and is the standard squat depth in Olympic weightlifting.
Muscle Group
Equipment Required
Barbell Full Squat Instructions
- Set a barbell at upper-back height. Step under and position it across your traps (high or low bar position).
- Unrack and step away. Set feet shoulder-width apart, toes slightly out.
- Brace your core. Keep your chest up.
- Sit your hips back and down. Squat to maximum depth — hamstrings touching calves.
- Maintain a flat back at the bottom. Knees track over toes.
- Drive through your full foot to stand.
- Full depth requires excellent ankle and hip mobility.
- Weightlifting shoes help maintain depth and torso position.
Barbell Full Squat Form & Visual
Barbell Full Squat Benefits
- Maximum quad and glute development through full range
- Builds ankle and hip mobility
- Standard depth in Olympic weightlifting
- Develops squat strength at full depth
- Trains the deep squat position
- Reveals mobility limitations
Barbell Full Squat Muscles Worked
- Quadriceps (maximum)
- Gluteus maximus (heavy at bottom)
- Hamstrings
- Adductors
- Core (stabilizer)
- Erector spinae
Barbell Full Squat Variations & Alternatives
- Barbell Back Squat (parallel)
- Barbell Olympic Squat
- Barbell Front Squat
- Barbell Quarter Squat
- Pause Squat (ATG with pause)
