Olympic Squat

What it is

This barbell squat variation emphasizes an upright torso and deep knee flexion. It primarily develops your quadriceps, with significant engagement from your glutes, hamstrings, and calves. You will use a barbell supported on your upper trapezius muscles.

Technique tips

• Maintain an upright torso and chest position as you descend.
• Allow your knees to travel forward, always tracking directly over your feet.
• Aim for full depth, where your upper legs meet your lower legs.
• Keep the barbell stable on your upper back, resting on your trapezius muscles.
• Inhale deeply on the way down, then exhale forcefully as you drive up.
• Keep pressure centered on your mid-foot throughout the entire lift.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.