Olympic Squat

Quadriceps

Olympic Squat

LevelIntermediate EquipmentBarbell MechanicCompound ForcePush

A back squat performed with a high bar position, a narrower stance and an upright torso, mirroring the squat used in Olympic lifting.

Olympic weightlifting

Primary musclesQuadriceps

Secondary musclesCalves Glutes Hamstrings

Energy burned

≈ 41 kcalFor 3 × 8–12, rest 90s · ≈ 7.1 kcal/min

Estimate range 31–51 kcal (±25 %)

Muscle mass worked29 %

Effort during a set13.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set the barbell on the rack and position it high on your upper traps.
2Unrack the bar and step back with your feet about shoulder width.
3Keep your chest tall and your core braced.

How to perform

1Sit your hips down and between your knees as you descend.
2Keep your torso upright and your heels on the floor.
3Squat to full depth, at least until your thighs are below parallel.
4Drive up through your feet to return to standing.