Olympic Squat

How to do the Olympic Squat

1. Begin 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. Descend 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. At the moment the upper legs contact the lower, reverse the motion, driving the weight upward.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Leg Diagonal Bound Bodyweight Bench Jump Bodyweight Bodyweight Walking Lunge Bodyweight Double Leg Butt Kick Bodyweight Fast Skipping Bodyweight Freehand Jump Squat Bodyweight

Easier than the Olympic Squat

Same movement pattern, lower entry difficulty — work up from here.

Alternate Leg Diagonal Bound beginner · Bodyweight Barbell Squat beginner · Barbell Barbell Walking Lunge beginner · Barbell

Harder than the Olympic Squat

Zercher Squats expert · Barbell Weighted Sissy Squat expert · Barbell Squat Jerk expert · Barbell

Common questions

What muscles does the Olympic Squat work?

The Olympic Squat primarily works the quads, with the calves, glutes, and hamstrings as secondary movers. Frankenstein Squat, Overhead Squat, and Power Jerk train the same muscle, across 9 equipment types.

What equipment do you need for the Olympic Squat?

A Barbell. Without a barbell, Alternate Leg Diagonal Bound, Bench Jump, and Bodyweight Walking Lunge train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Olympic Squat suitable for beginners?

It is rated intermediate. Start with Alternate Leg Diagonal Bound, Barbell Squat, and Barbell Walking Lunge and work up.

Where should the Olympic Squat go in a workout?

Early — the Olympic Squat is compound, working 4 muscle groups, so run it first or second while you are fresh.

Similar exercises

Frankenstein Squat Barbell Overhead Squat Barbell Power Jerk Barbell Snatch Balance Barbell Heaving Snatch Balance Barbell Split Jerk Barbell