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Overhead Squat

The Overhead Squat primarily targets your Quadriceps, with support from Abdominals, Calves, Glutes, Hamstrings, Lower Back, Shoulders, Triceps. It requires barbell and is best suited to expert lifters.

Expert level · Equipment: Barbell · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Abdominals, Calves, Glutes, Hamstrings, Lower Back, Shoulders, Triceps

How to perform Overhead Squat

  1. Step 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. Step 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. Step 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. Step 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. Step 5. Now use your feet and legs to help bring the weight back up to the starting position while exhaling.
  6. Step 6. Repeat for the recommended amount of repetitions.

Frequently asked questions

How can I improve my stability during the overhead squat?

Maintain a wide snatch grip and actively push the barbell toward the ceiling to engage the upper back and shoulders. Keep the elbows locked and the bar path aligned directly over the mid-foot throughout the movement.

What are the primary muscles targeted by this exercise?

The overhead squat primarily targets the quadriceps for knee extension. It also requires significant isometric tension from the shoulders, upper back, and core to stabilize the weight overhead.

What is a common mistake to avoid when squatting with the bar overhead?

Avoid letting the bar drift forward or allowing the elbows to bend, which shifts the center of mass and strains the shoulders. Ensure the chest stays upright to prevent the torso from collapsing forward.

How should a beginner progress toward a full barbell overhead squat?

Start by practicing the movement with a PVC pipe or broomstick to master the necessary shoulder and ankle mobility. Gradually transition to a light technique bar before attempting a standard 20kg barbell.

What is the recommended set and rep range for this movement?

Perform 3 to 5 sets of 3 to 5 repetitions to prioritize technical precision and overhead stability. High-repetition sets are generally avoided due to the high demand on shoulder endurance and postural integrity.

Sample sets & reps for Overhead Squat

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Backward Drag — other
  • Bear Crawl Sled Drags — sled
  • Bench Jump — bodyweight

See all Quadriceps exercises →

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