Stand and perform a squat while holding a barbell locked overhead, primarily working the thighs (quadriceps and glutes) with strong core involvement. The movement requires a stable overhead position and a controlled descent to roughly parallel thighs.
How to do the Overhead Squat#
- Stand with feet about shoulder-width and grasp the bar with a pronated grip wider than shoulder width.
- Bring or receive the bar overhead with your arms fully locked and the bar slightly behind your head; keep your chest up and your spine neutral.
- Pack your shoulders (pull the shoulder blades together) to stabilize the bar overhead.
- Bend at the hips and knees and lower under control until your thighs are approximately parallel to the floor while inhaling.
- Drive through your heels and midfoot to return to standing while maintaining the locked overhead position.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Abs (Rectus Abdominis), Lower back (Erector Spinae), Upper back (Rhomboids & Middle Trapezius), Traps (Trapezius)
Common mistakes#
- Letting the bar drift forward over the toes.
- Rounding or losing neutral alignment in the lower back.
- Allowing the knees to collapse inward on the descent.
- Failing to fully lock the arms overhead for stability.
- Lifting the heels off the ground during the squat.
