Barbell Olympic Squat

Barbell Olympic Squat


This exercise involves lifting a barbell loaded with weights onto the shoulders and squatting down until the thighs are parallel to the ground, then standing back up. It primarily targets the quadriceps, glutes, and hamstrings.

Muscle Group

Equipment Required

Barbell Olympic Squat Instructions

  1. Start by standing with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Place the barbell on your upper back, resting it on your trapezius muscles.
  3. Grasp the barbell with both hands, keeping your elbows pointing down and your wrists straight.
  4. Inhale deeply and brace your core muscles.
  5. Bend your knees and lower your hips, keeping your back straight and your chest up.
  6. Continue descending until your thighs are parallel to the ground.
  7. Pause briefly at the bottom of the squat.
  8. Exhale forcefully and push through your heels to stand back up.
  9. Repeat for the desired number of repetitions.

Barbell Olympic Squat Form & Visual

Barbell Olympic Squat

Barbell Olympic Squat Benefits

  • Strengthens the lower body muscles, including the quadriceps, hamstrings, and glutes
  • Improves overall lower body stability and balance
  • Increases core strength and stability
  • Can improve mobility and flexibility in the hips and ankles
  • May increase bone density and reduce the risk of osteoporosis
  • Can improve athletic performance in sports that require lower body strength and power
  • May help with weight loss and body composition goals by burning a high number of calories

Barbell Olympic Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Lower back
  • Abdominals

Barbell Olympic Squat Variations & Alternatives