Olympic Squat

A intermediate olympic weightlifting exercise for the quads, done with a barbell.

Main muscles: Quads
Also works: Calves, Glutes and Hamstrings
Equipment: Barbell
Level: Intermediate
Type: Compound
Movement: Push

How to do the Olympic Squat

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Olympic Squat

Questions

What muscles does the Olympic Squat work?

Mainly the quads, with the calves, glutes and hamstrings helping.

Is the Olympic Squat good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Olympic Squat?

Good alternatives that train the quads: Clean from Blocks, Clean Pull, Frankenstein Squat or Hang Clean.

How many sets and reps of the Olympic Squat should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).