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
Overhead Squat: common questions
What muscles does the Overhead Squat work?
The Overhead Squat primarily works the Quads. It also recruits the Abs, Calves, Glutes, Hamstrings, Lower Back, Shoulders and Triceps as supporting muscles.
Is the Overhead Squat suitable for beginners?
The Overhead Squat is an expert-level exercise. It demands well-developed strength, mobility and technique, so it suits experienced lifters more than beginners.
What equipment do I need for the Overhead Squat?
To do the Overhead Squat you'll need a barbell.
Is the Overhead Squat a compound or isolation exercise?
The Overhead Squat is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Overhead Squat with correct form?
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. Follow the full step-by-step above for the complete movement.
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