Step by step instructions, muscle activation and variants for the Barbell Deep Squat.
The barbell full squat is a back squat performed through a complete range of motion, descending until the hamstrings make contact with the calves (below parallel). The full depth recruits the glutes and quadriceps through their entire range and places significant demand on ankle and hip mobility.
Common mistakes content is coming soon.
The Barbell Deep Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.