- Primary muscles
- Glutes
- Secondary muscles
- Calves, Hamstrings, Quadriceps
- Equipment
- Barbell
- Difficulty
- Expert
- Category
- Olympic weightlifting
- Mechanic
- Compound
- Force
- Push
Movement notes
- Begin kneeling on the floor with a barbell racked across the back of your shoulders, or you can use your body weight for this exercise. This can be done inside of a power rack to make unracking easier.
- Sit back with your hips until your glutes touch your feet, keeping your head and chest up.
- Explode up with your hips, generating enough power to land with your feet flat on the floor.
- Continue with the squat by driving through your heels and extending the knees to come to a standing position.
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