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Olympic Squat

The Olympic Squat primarily targets your Quadriceps, with support from Calves, Glutes, Hamstrings. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Calves, Glutes, Hamstrings

How to perform Olympic Squat

  1. Step 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. Step 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. Step 3. At the moment the upper legs contact the lower, reverse the motion, driving the weight upward.

Frequently asked questions

What is the primary difference between an Olympic squat and a powerlifting squat?

The Olympic squat utilizes a high-bar position and a vertical torso to maximize knee flexion. This mechanical setup shifts the primary load onto the quadriceps rather than the hips and posterior chain.

How does foot placement affect the mechanics of the Olympic squat?

A narrower, shoulder-width stance with toes pointed slightly outward is standard for this variation. This positioning allows the hips to drop straight down between the ankles, facilitating maximum depth and quad recruitment.

What is a common technical error to avoid during the descent?

Allowing the hips to drift backward or the torso to lean forward excessively reduces the tension on the quadriceps. Maintaining an upright chest and driving the knees forward over the toes is essential for proper execution.

How should a beginner progress toward a full Olympic squat?

Beginners should start with goblet squats to develop the necessary upright torso strength and ankle mobility. Once the movement pattern is stable, transition to an empty barbell while maintaining a vertical spine.

What are the recommended sets and reps for hypertrophy in this movement?

For quadriceps growth, perform 3 to 5 sets of 8 to 12 repetitions using a controlled eccentric phase. Ensure each rep reaches full depth to utilize the muscle's entire range of motion.

Sample sets & reps for Olympic Squat

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Backward Drag — other
  • Bear Crawl Sled Drags — sled
  • Bench Jump — bodyweight

See all Quadriceps exercises →

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