Exercise

Olympic Squat

Also known as: high bar squat, olympic back squat, vertical squat, high bar back squat

Olympic Squat is a compound exercise for the quadriceps and glutes. Main target: vastus lateralis, vastus medialis, rectus femoris and gluteus maximus. Also works: medial gastrocnemius and biceps femoris. Equipment: barbell.

EquipmentBarbell

TypeCompound (multi-joint)

MovementPush

CategoryOlympic weightlifting

Muscles worked

Primary

Vastus lateralis Vastus medialis Rectus femoris Gluteus maximus

Secondary

Medial gastrocnemius Biceps femoris

How to do it

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