Legs·Barbell·Compound

Olympic Squat

Quads · Barbell

Intermediate

Body Part

Legs

Equipment

Barbell

Level

Intermediate

Type

Compound

Force

Push

The Olympic Squat is an intermediate barbell exercise that primarily targets the Quads.

Muscles Worked

Quads primaryCalves secondaryGlutes secondaryHamstrings secondary

How to Do the Olympic Squat

  1. 1Begin with a barbell supported on top of the traps. The chest should be up, and the head facing forward. Adopt a hip width stance with the feet turned out as needed.
  2. 2Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward; ensure that they stay aligned with the feet. The goal is to keep the torso as upright as possible. Continue all the way down, keeping the weight on the front of the heel.
  3. 3At the moment the upper legs contact the lower, reverse the motion, driving the weight upward.

Related Exercises

Barbell

Barbell Back Squat

The king of lower-body lifts

Dumbbell

Bulgarian Split Squat

The most hated, most effective leg builder

Barbell

Sumo Deadlift

Wide stance, short pull, big hips and quads.

Barbell

Front Squat

Upright squatting for monster quads

Exercise data from the open-source Free Exercise DB.

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