Barbell Full Squat (back POV)

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Glutes

Barbell

Skip the guesswork: Barbell Full Squat (back POV) leans on heavy bilateral barbell loading for muscle you built on purpose.

How to do Barbell Full Squat (back POV)

Stand with your feet shoulder-width apart, toes slightly turned out.
Hold the barbell across your upper back, resting it on your traps or rear delts.
Engage your core and keep your chest up as you begin to lower your body down.
Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
Lower your body until your thighs are parallel to the ground or slightly below.
Keep your knees in line with your toes and your weight in your heels.
Drive through your heels to stand back up, extending your hips and knees.
Repeat for the desired number of repetitions.

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Barbell Full Squat (back POV) Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Keep a rep or two in reserve on the heaviest sets.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Reset the bar between reps rather than bouncing.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Take the smallest plate jump available once the reps are clean.

Common Barbell Full Squat (back POV) Mistakes

Loading the bar unevenly or skipping the collars

Match the plates side to side and clip collars on every set.

Moving through the easy half of the range only

Work the part of the range that feels hardest, not the part that feels good.

Grinding heavy singles when the plan called for quality reps

Hold the prescribed effort so the rest of the week stays trainable.

Easier and Harder Than Barbell Full Squat (back POV)

Easier progression

Jump Squat

Swap Barbell Full Squat (back POV) For

Dumbbell Plyo Squat

Cable Standing Hip Extension

Pelvic Tilt Into Bridge

Barbell Full Squat (back POV) — Frequently Asked Questions

How do you do the Barbell Full Squat (back POV)?

Stand with your feet shoulder-width apart, toes slightly turned out. Hold the barbell across your upper back, resting it on your traps or rear delts. Engage your core and keep your chest up as you begin to lower your body down. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Barbell Full Squat (back POV) work?

The Barbell Full Squat (back POV) primarily targets the glutes. It is classified as a legs exercise and is performed with a barbell.

How many sets and reps of the Barbell Full Squat (back POV) should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Reset the bar between reps rather than bouncing. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Barbell Full Squat (back POV) good for beginners?

Not usually. The Barbell Full Squat (back POV) is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.

What can I do instead of the Barbell Full Squat (back POV)?

Try the Dumbbell Plyo Squat, Cable Standing Hip Extension or the Pelvic Tilt Into Bridge. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.