Olympic Squats
Reps5 times
Calories burned123 kcal
LevelMedium
Changing duration and load is available in our application
Place the barbell over your shoulders. Chest forward, head up. Feet shoulder-width apart, toes slightly turned outward. Start lowering yourself down by bending your knees. Try not to push your pelvis back as much as possible. The torso should remain as vertical as possible. When the hips touch the calves, begin lifting the body to its original position.
How to perform the exercise
5 times
123 kcal
Control your movement and do not rush.
01
Starting position
Place the bar on your shoulders. Chest forward, head up, feet shoulder-width apart, toes slightly out.
02
Descend
Begin descending, bending your knees. Try not to push your hips back; your torso should stay as vertical as possible.
03
Depth
When your thighs touch your calves, begin rising to the starting position.
04
Rise
Straighten your legs, returning to the starting position.
05
Repeat
Perform the required number of reps.
Variants
Beginner
Use light weight and a partial range.
Middle
Work with moderate weight, keeping your torso upright.
Professional
Increase weight and perform a full range.
Which muscles are working
Quads and glutes
Benefits of the exercise
Strength
Builds quad strength.
Balance
Improves knee and torso control.
Simply
Helps learn the upright-torso squat.
Contraindications
Acute pain in the knees, hips or back.
Recent injuries to the knee, hip or spine.
Medical prohibition of strength training.
Recommendations
Torso
Keep your torso vertical.
Knees
Do not let your knees cave inward.
Depth
Squat until your thighs touch your calves.
