Legs
The main muscle group listed for this exercise.
Exercise guide
Overhead Squat
Overhead Squat is an expert-level leg exercise performed with a barbell. It also involves the core, glutes, back, shoulders, and arms.
Barbell
The equipment listed for this variation.
Expert
The recorded setup and movement complexity.
Legs
Overhead Squat also involves core, glutes, back, shoulders, arms.
Strength
Movement pattern: squat. This is a compound exercise.
Expert
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Overhead Squat
- 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.
- 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.
- 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.
- 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.
- Now use your feet and legs to help bring the weight back up to the starting position while exhaling.
- Repeat for the recommended amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
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Box Squat with Bands is an expert-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseBox Squat with Chains
Box Squat with Chains is an expert-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseFront Barbell Squat
Front Barbell Squat is an expert-level leg exercise performed with a barbell. It also involves the glutes.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Overhead Squat.
What muscles does Overhead Squat work?
Overhead Squat primarily trains the legs and also involves the core, glutes, back, shoulders, and arms.
Is Overhead Squat beginner-friendly?
It is listed as expert.
What equipment do I need for Overhead Squat?
This variation uses a barbell.
Track this exercise for free in Logbook.
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