Olympic Squat
Olympic Squat is a intermediate-level compound in the olympic weightlifting category that primarily works the quads. It also recruits the calves, glutes and hamstrings. It is performed with barbell.
How to do it
- 1Begin 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.
- 2Descend 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.
- 3At the moment the upper legs contact the lower, reverse the motion, driving the weight upward.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For strength: 3–5 sets × 2–5 reps with 2–4 minutes rest. For technique, keep volume moderate and quality high.