Overhead Squat

How to do the Overhead Squat

1. Start out by having a barbell in front of you on the floor. Your feet should be wider than shoulder width apart from each other.
2. Bend the knees and use a pronated grip (palms facing you) to grab the barbell. Your hands should be at a wider than shoulder width apart from each other before lifting. Once you are positioned, lift the barbell up until you can rest it on your chest.
3. Move the barbell over and slightly behind your head and make sure your arms are fully extended. Keep your head up at all times and also maintain a straight back. Retract your shoulder blades. This is your starting position.
4. Slowly lower the weight by bending your knees until your thighs are parallel to the ground while inhaling. Tip: Keep your back straight while performing this exercise to avoid any injuries and your arms should remain extended and over your head at all times.
5. Now use your feet and legs to help bring the weight back up to the starting position while exhaling.
6. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	quads
Secondary	abs, calves, glutes, hamstrings, lower back, shoulders, triceps
Equipment	barbell
Difficulty	expert
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Star Jump Bodyweight Alternate Leg Diagonal Bound Bodyweight Bench Jump Bodyweight Bodyweight Walking Lunge Bodyweight Double Leg Butt Kick Bodyweight Fast Skipping Bodyweight

Easier than the Overhead Squat

Same movement pattern, lower entry difficulty — work up from here.

Barbell Squat beginner · Barbell Dumbbell Squat beginner · Dumbbell Goblet Squat beginner · Kettlebell

Common questions

What muscles does the Overhead Squat work?

The Overhead Squat primarily works the quads, with the abs, calves, glutes, hamstrings, lower back, shoulders, and triceps as secondary movers. Power Jerk, Heaving Snatch Balance, and Snatch Balance train the same muscle, across 9 equipment types.

What equipment do you need for the Overhead Squat?

A Barbell. Without a barbell, Star Jump, Alternate Leg Diagonal Bound, and Bench Jump train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Overhead Squat suitable for beginners?

It is rated expert. Start with Barbell Squat, Dumbbell Squat, and Goblet Squat and work up.

Where should the Overhead Squat go in a workout?

Early — the Overhead Squat is compound, working 8 muscle groups, so run it first or second while you are fresh.

Similar exercises

Power Jerk Barbell Heaving Snatch Balance Barbell Snatch Balance Barbell Frankenstein Squat Barbell Split Jerk Barbell Olympic Squat Barbell