GymPlan AIOlympic Squat
Olympic Squat is an intermediate compound barbell olympic weightlifting that mainly works your quads, with help from your calves, glutes and hamstrings.
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.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialOlympic Squat alternatives
Exercises that train the same main muscle.
SnatchBarbell · Intermediate
Clean PullBarbell · Intermediate
Frankenstein SquatBarbell · Intermediate
Hang CleanBarbell · Intermediate
Snatch BalanceBarbell · Intermediate
Split CleanBarbell · IntermediateFAQ
What muscles does the olympic squat work?
It mainly works your quads; your calves, glutes and hamstrings assist.
How many sets and reps of olympic squat should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the olympic squat good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.