Barbell Olympic Squat Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Barbell
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Hamstrings, Gluteus Maximus, Adductor Magnus
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Back Squat, Barbell Squat
How to: Barbell Olympic Squat
- Stand with your feet shoulder-width apart and the barbell resting across your upper back.
- Engage your core and keep your chest up as you lower your body by bending at the knees and hips.
- Continue lowering until your thighs are parallel to the ground or below, depending on your flexibility.
- Push through your heels to return to the starting position, extending your hips and knees.
Common Mistakes
- Allowing the knees to cave inward
- Lifting the heels off the ground
- Not going low enough into the squat
Modifications
- Use a lighter weight to practice form.
- Perform the squat to a box or bench to limit depth.
Tips
- Keep your back straight and core engaged throughout the movement.
- Push through your heels to activate the glutes and avoid knee strain.
- Use a spotter if lifting heavy weights for safety.
Barbell Olympic Squat Alternatives
Tags
thighs
squat
strength
barbell
legs
fitness