Olympic Squat
10 reps
Squat deep with a tall chest, knees tracking out over your toes.
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QUADS
Olympic Squat
The Olympic squat is a back squat variation that keeps the torso more upright, usually with a narrower stance and a deeper range. That upright position shifts more of the work onto the quads and demands good ankle and hip mobility. It's a strong choice for lifters wanting maximal quad recruitment and depth.
How to do it
- 1
Set the bar just below shoulder height, duck under, and rest it on the base of your neck with chest up and shoulders back.
- 2
Unrack the bar and step back, placing your feet just outside shoulder-width with toes slightly out.
- 3
Keep your weight evenly spread across both feet throughout.
- 4
Begin the descent by sending your hips slightly back.
- 5
Let your knees track outward over your toes and slightly forward while bracing hard to keep the spine from rounding.
- 6
Sink as deep as you can while staying neutral, then drive the hips and knees back up to standing.