Overhead Squat
The Overhead Squat is a expert compound movement that activates 8 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The abdominals and calves and glutes and hamstrings and lower back and shoulders and triceps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Overhead Squat work?
The Overhead Squat primarily works the Quadriceps. Secondary muscles include the Abdominals, Calves, Glutes, Hamstrings, Lower Back, Shoulders, Triceps, which assist during the movement.
Is the Overhead Squat good for beginners?
The Overhead Squat is an advanced exercise. It requires solid baseline strength and good movement control. Work through beginner and intermediate variations before attempting this one.
What equipment do I need for the Overhead Squat?
You need barbell to perform the Overhead Squat. Most commercial gyms will have this available.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
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