Overhead Squat
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.
How to program the Overhead Squat
Sets and reps
As a compound movement, the Overhead Squat responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Overhead Squat is rated expert. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Overhead Squat into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Overhead Squat work?
The Overhead Squat primarily targets the Quadriceps. It also recruits the Abdominals, Calves, Glutes, Hamstrings, Lower Back, Shoulders, Triceps as supporting muscles.
What equipment do I need for the Overhead Squat?
You need Barbell. Difficulty level: Expert.
How many sets and reps of the Overhead Squat should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
