Overhead Squat
How to do the Overhead Squat with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Abs, Calves, Glutes, Hamstrings, Lower Back, Shoulders, Triceps
Barbell
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.
Log it, see it on your body.
Every Overhead Squat set you log feeds Ascend's anatomy heatmap — so your quads volume is visible at a glance — and counts toward your bodyweight-strength tier.
More quads exercises
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever — the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | — | |
| PR projections and deep analytics | — | |
| Unlimited crews | — | |
| Themes, export and higher AI limits | — |