Legs
The main area this variation is designed to train.
Exercise guide
Overhead Squat
Learn how to do the Overhead Squat exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Barbell
Use this to decide whether the movement fits your current setup.
Expert
A quick checkpoint for how simple or technical the movement usually feels.
Legs
Secondary support can come from Core, Glutes, Back, Shoulders, Arms.
Olympic weightlifting
Movement pattern: squat. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Overhead Squat
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- 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.
Benefits
- Builds strength and control through the legs region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Skipping the setup and losing tension before the first rep starts.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutBeginner Strength Program
A simple strength-first plan that keeps the exercise menu small enough to progress consistently.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Squat To A Bench
Barbell Squat To A Bench is a expert strength that mainly trains your legs using barbell.
View exerciseBox Squat with Bands
Box Squat with Bands is a expert powerlifting that mainly trains your legs using barbell.
View exerciseBox Squat with Chains
Box Squat with Chains is a expert strength that mainly trains your legs using barbell.
View exerciseFront Barbell Squat
Front Barbell Squat is a expert strength that mainly trains your legs using barbell.
View exerciseFAQ
Common questions about Overhead Squat.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Overhead Squat work?
Overhead Squat mainly works the legs. It can also involve core, glutes, back, shoulders, arms depending on your setup and range of motion.
Is Overhead Squat beginner-friendly?
It is listed as expert, so newer lifters may want to start lighter or use a simpler variation first.
What equipment do I need for Overhead Squat?
You will usually need Barbell for this variation.
How should I progress Overhead Squat?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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