How to do the Barbell Overhead Squat
Barbell Overhead Squat is an intermediate multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
Barbell Overhead Squat demonstration · © GymiaFit
Barbell Overhead Squat at a glance
- Primary muscles
- Quads
- Secondary muscles
- Glutes, Hamstrings, Calves, Core
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Overhead Squat step by step
- 1Stand with your feet shoulder-width apart and toes slightly turned out.
- 2Hold the barbell with a wide grip, positioning it overhead with your arms fully extended.
- 3Engage your core and lower your body down into a squat position, keeping your chest up and knees tracking over your toes.
- 4Pause for a moment at the bottom, then push through your heels to return to the starting position.
- 5Repeat for the desired number of repetitions.
Barbell Overhead Squat — questions
What muscles does the Barbell Overhead Squat work?
The Barbell Overhead Squat primarily targets the Quads. It also recruits the Glutes, Hamstrings, Calves, Core as secondary movers.
What equipment do I need for the Barbell Overhead Squat?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Overhead Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Overhead Squat?
Barbell Bench Front Squat, Barbell Bench Squat, Barbell Clean And Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Overhead Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.