Barbell Olympic Squat

Muscles worked

Setup

1. Set the barbell in a rack at upper-chest height and step under it, positioning the bar across the top of your trapezius muscles.
2. Grip the bar firmly with hands just outside shoulder-width and pull your elbows down to create a stable 'shelf' with your upper back.
3. Unrack the bar, take two small steps back, and set your feet shoulder-width apart with toes pointed slightly outward.
4. Stand tall with your head neutral and eyes looking forward or slightly upward.

How to do it

1. Inhale deeply into your abdomen to create intra-abdominal pressure and brace your core tightly.
2. Lower your hips straight down between your ankles by simultaneously bending at the knees and hips, keeping your torso as upright as possible.
3. Descend until your hamstrings touch your calves or as deep as your mobility allows without your lower back rounding.
4. Exhale as you drive forcefully through your mid-foot to return to the starting position, ensuring your knees track in line with your toes.

Form checklist

• Keep the bar path vertical over the middle of your foot throughout the entire movement.
• Maintain an upright chest to prevent the weight from pulling your torso forward.
• Ensure your knees do not cave inward (valgus) during the ascent.
• Keep your heels glued to the floor at all times.

Pro tips

• Focus on 'sitting down' rather than 'sitting back' to maximize quadriceps recruitment and maintain the Olympic-style verticality.
• Drive your elbows slightly forward under the bar during the ascent to help keep your chest up and prevent the hips from rising too fast.
• If ankle mobility is a limitation, use weightlifting shoes with a raised heel to achieve greater depth while keeping the torso upright.

Make it harder

• Add a 2-second pause at the bottom of the squat to eliminate the stretch reflex and increase time under tension.
• Utilize a slow eccentric tempo, taking 3-5 seconds to lower the weight to the bottom position.

Frequently asked

What muscles does the barbell olympic squat work?

The barbell olympic squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the adductors, erector spinae, and hip flexors as secondary muscles.

What equipment do you need for the barbell olympic squat?

The barbell olympic squat uses barbell and weight plate.

Is the barbell olympic squat good for beginners?

The barbell olympic squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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