Exercise guide
Olympic Squat
The Olympic Squat is a high-bar back squat commonly used by weightlifters. The quadriceps provide much of the effort while the glutes, hamstrings, and calves support the deep upright squat pattern.
Training context
Setup Cues for the Olympic Squat
Place the bar securely across the upper traps and use a stance that allows the knees to travel forward while remaining aligned with the feet. Weightlifting shoes or heel elevation may help some athletes maintain an upright torso.
Pressure should remain across the full foot rather than only the front of the heel. Depth should be limited by control, mobility, and the ability to keep the bar balanced over the feet.
Technique overview
Let the knees travel forward as the hips descend
Brace beneath the high-bar position and descend by bending the knees and hips together. Keep the chest upright and knees tracking with the toes. Reach the deepest controlled position, then drive through the full feet to stand without allowing the hips to rise ahead of the chest.
Treat this as an overview and use a range, pace, and setup you can control.