Olympic Squat
The Olympic squat is a full-depth barbell squat where you sit well below parallel while keeping your torso upright and your heels flat on the floor. It builds the same deep hip and ankle range that weightlifters need to receive a clean or a snatch, which is why it shows up as accessory work in Olympic weightlifting programs even for lifters who aren't training the full lifts. Compared to a standard back squat, the extra depth demands more ankle and hip mobility and a bit more patience to load safely.
Why it works
A standard back squat typically stops at or just below parallel, which trains a useful range but doesn't ask much of your ankles or hip flexors past that point. The Olympic squat continues down until your hamstrings rest on your calves, which puts real demand on ankle dorsiflexion and hip flexion while the quadriceps, glutes, and hamstrings all stay under tension through a longer range of motion. Keeping the torso upright through that depth, rather than folding forward like a good morning, also asks more of the core and upper back to hold the bar in place, which is exactly the position a weightlifter needs when catching a bar overhead or on the front of the shoulders.
Set up
- Set the bar in a rack at roughly shoulder height and step under it, resting it across your upper traps as you would for a back squat.
- Take a stance about shoulder-width apart, toes turned out slightly to match your natural hip rotation.
- Brace your core and unrack the bar, taking one or two steps back to clear the rack.
- Keep your chest tall and your weight balanced across the middle of your foot before you start descending.
How to do it
- Start the squat by bending your knees and hips together, keeping your torso as upright as your mobility allows.
- Sit down between your heels rather than back over them, letting your knees track out over your toes.
- Continue past the depth of a standard squat until your hamstrings meet your calves.
- Keep your heels flat on the floor through the entire descent; don't let them lift as you go deeper.
- Pause briefly at the bottom without bouncing or relaxing the tension in your hips.
- Drive back up by pushing the floor away with your whole foot, leading with your chest staying tall.
- Finish standing fully upright with your hips and knees locked out.
Form cues
- Heels stay flat the entire way down.
- Chest stays tall, don't fold forward as you sink deeper.
- Sit down between your heels, not back over them.
- Knees track in line with your toes, not caving in.
Breathing: Take a deep breath and brace your core before you unrack and descend, then exhale once you're back at the top of the rep.
Common mistakes
Letting the heels lift off the floor as you sink past parallel.
Fix: Widen your stance slightly and work on ankle mobility separately if your heels keep rising; don't force depth your ankles can't yet support.
Rounding the lower back at the bottom of the squat.
Fix: Reduce the depth to where you can keep your spine neutral, and build depth gradually as your hip and hamstring flexibility improve.
Letting the knees collapse inward on the way up.
Fix: Actively push your knees out in the direction of your toes as you drive out of the bottom.
Bouncing out of the bottom position using momentum instead of muscle.
Fix: Pause briefly at full depth and initiate the ascent with a deliberate push through your whole foot.
How to program it
- Because this is a heavy, full-range compound lift, one focused session a week is enough for most lifters unless it's the only squat pattern in that week's program.
- Start with 3 to 4 sets of 5 to 8 reps at a load lighter than your standard back squat, since the added depth changes the demand even at the same weight.
- Use it early in a session, right after your warm-up, while your legs and hips are freshest for the deepest range.
- Build depth and load gradually over weeks rather than adding both at once, since ankle and hip mobility usually catch up slower than strength does.
Safety notes
- Only add load once you can hit full depth with a flat back and flat heels using just the bar.
- Stop and regress the depth if your lower back rounds at the bottom rather than pushing through with poor form.
- Use a rack with safety pins or spotter arms set to catch the bar if you're working near your limits.
Exercise profile
- Force
- Push
- Mechanics
- Compound
- Category
- olympicWeightlifting
Frequently asked questions
How many sets and reps for the Olympic squat?
3 to 4 sets of 5 to 8 reps at a moderate load is a good starting point, since the full range of motion asks more from your joints than a partial-depth squat at the same weight.
Olympic squat vs regular back squat: what's the difference?
A regular back squat usually stops at or slightly below parallel. The Olympic squat continues down until your hamstrings rest on your calves, demanding more ankle and hip mobility along the way.
Can I do the Olympic squat without weightlifting shoes?
You can, but weightlifting shoes with a raised heel make it easier to stay upright and keep your heels flat at full depth. Without them, spend extra time on ankle mobility before loading the bar.
Why can't I sit all the way down without my heels lifting?
That usually points to limited ankle mobility rather than a strength issue. Work on ankle stretches and a slightly wider stance, and let the depth improve gradually instead of forcing it under load.