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Barbell Deep Squat

Intermediate
Equipment
Quads
Quads
Calves
Calves
Glutes
Glutes
Hamstrings
Hamstrings
Lower back
Lower Back
Equipment
Barbell
Barbell
Exercise Type
Strength
Mechanics
Compound
Force Type
Push

The barbell deep squat is an advanced variation of the traditional back squat that increases the range of motion to emphasize the glutes and hamstrings. By descending as low as your mobility allows, you enhance lower body flexibility, strength, and overall muscle recruitment.

Key Benefits:

  • Targets quads, glutes, hamstrings, and calves more intensely than standard squats
  • Improves hip and ankle mobility
  • Enhances strength and power through full range of motion
  • Builds core stability and postural control under deep load
  • Promotes muscle hypertrophy across the entire lower body
  1. Set the barbell just below shoulder height in a squat rack and load it with your desired weight.
  2. Step under the bar with feet shoulder-width apart and position the bar across your upper traps (not your neck).
  3. Grip the bar with a wide grip, retract your shoulder blades, and brace your core.
  4. Lift the bar off the rack, take a small step back, and stabilize your stance.
  5. Keeping your back straight and chest up, slowly lower yourself as deep as your mobility allows, pushing the knees slightly outward.
  6. Once you reach the bottom, drive through your heels and return to standing—don’t lock out your knees at the top.
  7. Repeat for the desired number of reps.
  • Maintain a straight back with your chest up and eyes forward at all times.
  • Push through your heels, not the balls of your feet, to avoid strain on the knees and ankles.
  • Keep your knees aligned with your toes and avoid letting them cave inward.
  • Control the descent and avoid bouncing at the bottom of the squat.
  • Use proper footwear or elevate your heels slightly if needed for better depth and balance.
  • Don’t increase load until you can consistently reach depth with perfect form.

🔥 Looking to build bulletproof legs and functional strength? The deep squat is a challenging but incredibly rewarding movement that should be in every serious athlete’s arsenal. 🦵

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