Squat

The bar rests across the upper back, the lifter unracks it and steps back into a stance roughly shoulder width with the toes turned out slightly. The descent is a simultaneous bend at the hips and knees with the torso holding its angle, continuing until the hip crease passes below the top of the knee — the depth standard that separates a squat from a partial. The lifter then drives back up to standing with the bar tracking over the middle of the foot the whole way.

The squat is the primary measure of lower-body strength, loading the quadriceps, glutes and the entire trunk under a bar that must be stabilised by the whole body. It is the back-loaded reference movement: the front squat shifts the same pattern to a front rack, and the leg press removes the balance and trunk demand entirely, which is why neither substitutes for it as a measure.

Squat is one of the three lifts orcatrain sums into your headline strength total, alongside the bench press and the deadlift. The catalogue ships no high-bar/low-bar split, so there is one squat entry and "Back Squat" is simply an alias of it — whichever bar position you use, log it here.

Every scored set is turned into an estimated one-rep max, and that estimate is scored with the DOTS coefficient against your bodyweight and sex — so a set is comparable with your own past work and with lifters of a different size. Sets above ten repetitions are recorded but not scored: the estimate is a curve fit that stops being honest past that point, so orcatrain returns nothing rather than a confident guess. Weights are stored in kilograms.