Exercise guide · Intermediate · Compound

Barbell Full Squat (Back Pov): How to Do It & Muscles Worked

The barbell full squat (back POV) is a compound lower body exercise that targets the glutes, quadriceps, hamstrings, calves, and core. It involves holding a barbell across the upper back and performing a deep squat, requiring strength, balance, and proper technique.

Primary muscles
Glutes
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell full squat (back pov)
Front view: muscles worked by the barbell full squat (back pov). Primary: glutes. Secondary: quads, hamstrings, calves, obliques and abs.
Back view: muscles worked by the barbell full squat (back pov). Primary: glutes. Secondary: quads, hamstrings, calves, obliques and abs.
Primary Secondary

How to do the barbell full squat (back pov)

  1. Step 1: Stand with your feet shoulder-width apart, toes slightly turned out.
  2. Step 2: Hold the barbell across your upper back, resting it on your traps or rear delts.
  3. Step 3: Engage your core and keep your chest up as you begin to lower your body down.
  4. Step 4: Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
  5. Step 5: Lower your body until your thighs are parallel to the ground or slightly below.
  6. Step 6: Keep your knees in line with your toes and your weight in your heels.
  7. Step 7: Drive through your heels to stand back up, extending your hips and knees.
  8. Step 8: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell full squat (back pov) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Full Squat (Back Pov) alternatives

More exercises that train the glutes as their main target:

More glutes exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.