Overhead Squat
How to do the Overhead Squat with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Abs, Calves, Glutes, Hamstrings, Lower Back, Shoulders, Triceps
Barbell
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.
Log it, see it on your body.
Every Overhead Squat set you log feeds Ascend's anatomy heatmap — so your quads volume is visible at a glance — and counts toward your bodyweight-strength tier.
More quads exercises
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