Learn

Olympic Squat

Quadriceps CalvesGlutesHamstrings
BarbellIntermediatePushCompound
Track Olympic Squat in MyoAmigo Log your sets, see a starting weight tuned to you, and get an honest read on every session.
Get MyoAmigo — free Already have an account? Sign in
Estimated starting range low
154.5–204 lb × 8–12 Typical for your bodyweight

How to do it

  1. 1Begin 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. 2Descend 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. 3At the moment the upper legs contact the lower, reverse the motion, driving the weight upward.

Copies this exercise's details, instructions as text to paste into ChatGPT, Claude, or any assistant.

Similar lifts

Barbell Full Squat 165.5–215 lb × 8–12 Barbell Hack Squat 187.5–242.5 lb × 8–12 Barbell Lunge 115.5–154.5 lb × 8–12 Barbell Squat 165.5–215 lb × 8–12 Barbell Squat To A Bench 154.5–204 lb × 8–12 Barbell Walking Lunge 88–121.5 lb × 8–12
© 2026 Verbari LLC. All rights reserved.