Olympic Squat
How to do the Olympic Squat with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings
Barbell
How to do the Olympic Squat
- 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
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
At the moment the upper legs contact the lower, reverse the motion, driving the weight upward.
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Every Olympic Squat set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
More quads exercises
Olympic Squat: common questions
What muscles does the Olympic Squat work?
The Olympic Squat primarily works the Quads. It also recruits the Calves, Glutes and Hamstrings as supporting muscles.
Is the Olympic Squat suitable for beginners?
The Olympic Squat is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Olympic Squat?
To do the Olympic Squat you'll need a barbell.
Is the Olympic Squat a compound or isolation exercise?
The Olympic Squat is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Olympic Squat with correct form?
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. Follow the full step-by-step above for the complete movement.
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