Olympic Squat

Technique

How to perform Olympic Squat

1. Set the bar hooks and safety supports in a squat rack or power rack for your height and planned depth.
2. Place the bar high across the upper back on the trapezius rather than the neck, grip it securely, brace and stand to unrack.
3. Step back into a roughly hip-width stance, adjusting toe-out and width so the knees can track with the feet.
4. Bend the hips and knees together, allowing forward knee travel while keeping the whole feet planted and the bar balanced over them.
5. Descend into your practiced full squat while retaining trunk control; do not force thigh-to-calf contact or prevent all hip movement.
6. Extend the knees and hips together to stand, maintaining whole-foot pressure rather than driving only through one edge of the heels.
7. Repeat the planned repetitions, then step forward and settle the bar securely into both rack hooks.

Programming relevance

Muscles involved

Primary targets: Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Adductor Magnus.