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Exercise 0069 · REF gfk9kD4

Barbell Overhead Squat exercise animation

Barbell Overhead Squat

Category
Upper Legs
Equipment
Barbell
Target
Quads

The overhead squat holds the bar locked out above the head throughout the entire squat, which demands shoulder mobility, thoracic extension, and core stability well beyond what a back or front squat requires. It's a foundational movement in Olympic weightlifting more than a general strength exercise. Most lifters need dedicated mobility work before this becomes anything more than a technique drill with an empty bar.

How to Do the Barbell Overhead Squat

  1. Stand with your feet shoulder-width apart and toes slightly turned out.
  2. Hold the barbell with a wide grip, positioning it overhead with your arms fully extended.
  3. Engage your core and lower your body down into a squat position, keeping your chest up and knees tracking over your toes.
  4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Overhead Squat primarily targets the Quads, with Glutes as the primary synergist muscle group, along with the Hamstrings, Calves, Core.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads

Equipment Alternatives

Don't have barbell? These target the same quads with different equipment.

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Dumbbell Goblet Squat Dumbbell Goblet Squat Dumbbell · Quads

FAQ

What muscles does the Barbell Overhead Squat work?
The Barbell Overhead Squat primarily targets the quads, with the glutes and hamstrings, calves, core assisting.
What equipment do I need for the Barbell Overhead Squat?
The Barbell Overhead Squat is done with a barbell.
What's a good alternative to the Barbell Overhead Squat?
If you don't have access to a barbell, the All Fours Squad Stretch targets the same quads using body weight instead.