Overhead Squat
An advanced compound Olympic weightlifting exercise that works the quads, using a barbell.
Starting position
End position
How to Do Overhead Squat
- 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.
- 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.
- 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.
- 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.
- Now use your feet and legs to help bring the weight back up to the starting position while exhaling.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Overhead Squat
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Frankenstein Squat
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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2
Power Jerk
An advanced compound Olympic weightlifting exercise that works the quads, using a barbell.
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3
Olympic Squat
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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4
Snatch from Blocks
An advanced compound Olympic weightlifting exercise that works the quads, using a barbell.
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5
Jerk Dip Squat
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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6
Kettlebell Pistol Squat
An advanced compound strength exercise that works the quads, using a kettlebell.
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7
One-Arm Overhead Kettlebell Squats
An advanced compound strength exercise that works the quads, using a kettlebell.
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8
Hang Clean
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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9
Hang Clean - Below the Knees
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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10
Heaving Snatch Balance
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
Frequently Asked Questions
What muscles do overhead squat work?
Overhead Squat primarily works the quads. The abs, calves, glutes, hamstrings, lower back, shoulders and triceps assist as secondary muscles.
What equipment do I need for overhead squat?
Overhead Squat uses barbell.
Overhead Squat: is it suitable for beginners?
Overhead Squat is rated advanced. High skill or high load. Worth earning rather than starting with.
What can I do instead of overhead squat?
Frankenstein Squat, Power Jerk, Olympic Squat train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my overhead squat reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; overhead squat can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Overhead Squat with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.