Olympic Squat
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
Starting position
End position
How to Do Olympic Squat
- Begin 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.
- Descend 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.
- At the moment the upper legs contact the lower, reverse the motion, driving the weight upward.
Muscles Worked
Alternatives to Olympic Squat
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Frankenstein Squat
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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2
Jerk Dip Squat
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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3
Overhead Squat
An advanced compound Olympic weightlifting exercise that works the quads, using a barbell.
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4
Clean from Blocks
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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5
Hang Clean
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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6
Hang Clean - Below the Knees
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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7
Power Snatch from Blocks
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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8
Snatch Balance
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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9
Split Clean
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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10
Clean Pull
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
Frequently Asked Questions
What muscles do olympic squat work?
Olympic Squat primarily works the quads. The calves, glutes and hamstrings assist as secondary muscles.
What equipment do I need for olympic squat?
Olympic Squat uses barbell.
Olympic Squat: is it suitable for beginners?
Olympic Squat is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of olympic squat?
Frankenstein Squat, Jerk Dip Squat, Overhead Squat train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my olympic squat reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; olympic squat can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Olympic Squat with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.