Olympic Squat
Olympic Squat is a strength - high-bar squat with an upright torso exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Gastrocnemius, Soleus, Gluteus maximus, Hamstrings
- Exercise type
- Strength - high-bar squat with an upright torso
Exercise technique
- Bar
In the rack, position the bar over your upper trapezius and secure it with your hands.
- Feet
Choose a comfortable stance near hip width with a natural outward toe angle.
- Torso
Brace your abdominals and keep your chest open.
- Lower
Move your knees forward in line with your feet and lower your hips between your legs.
- Depth
Reach a full squat range while maintaining foot contact and back control.
- Rise
Push into the floor and raise your hips and chest together.
- Finish
Extend your knees and hips, then return to the rack with short, controlled steps.
Key technique points
- Keep the bar balanced on your upper back.
- Allow your knees to move forward under control.
- Keep your heels on the floor.
- Maintain an upright chest.
- Choose depth according to your joint control.
- Raise your hips and shoulders together.
Common mistakes
Sitting back too far
Do not turn the upright-torso movement into a low-bar hip hinge.
Lifting the heels
Do not lose foot contact when your ankle range is insufficient.
Knees collapsing inward
Do not let your knees drift away from the direction of your feet at the bottom or as you rise.
Rounding the lower back
Do not force yourself deeper than you can control.
Hips rising early
Do not lift your hips while your chest drops.
Compressing the neck
Do not throw your head backward to look ahead.
Frequently asked questions
Olympic Squat: why is “Sitting back too far” a mistake?
Do not turn the upright-torso movement into a low-bar hip hinge.
Olympic Squat: why is “Lifting the heels” a mistake?
Do not lose foot contact when your ankle range is insufficient.
Olympic Squat: why is “Knees collapsing inward” a mistake?
Do not let your knees drift away from the direction of your feet at the bottom or as you rise.
Olympic Squat: why is “Rounding the lower back” a mistake?
Do not force yourself deeper than you can control.
Olympic Squat: why is “Hips rising early” a mistake?
Do not lift your hips while your chest drops.
Olympic Squat: why is “Compressing the neck” a mistake?
Do not throw your head backward to look ahead.
What should I focus on when doing Olympic Squat?
Keep the bar balanced on your upper back. Allow your knees to move forward under control. Keep your heels on the floor. Maintain an upright chest. Choose depth according to your joint control. Raise your hips and shoulders together.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.