Quads exercise
Overhead Squat
Leg bend and extension for quads and glutes. The bar lets you move the load with both arms at once.
- Primary muscleQuads
- Also worksGlutes
- EquipmentBarbell
- TypeCompound
- MovementSquat
- LevelAdvanced
- Quads
- Glutes
- Barbell
How to do the Overhead Squat
4 steps, in the order you do them.
- Hold the bar overhead with a wide grip and your arms extended.
- Set your feet shoulder-width apart and stabilize your shoulder blades and torso.
- Lower into a squat, keeping the bar over the middle of your foot.
- Drive up, pushing through your whole foot, without letting the bar drift forward.
Muscles worked
Common Overhead Squat mistakes
What goes wrong most often when you do the Overhead Squat, and how to fix it.
The bar drifts in front of your head and pulls you forward.
Push your head slightly forward, between your arms, so the bar stays over the middle of your foot.
Your elbows bend with the bar overhead.
Lock your elbows and push the bar toward the ceiling through the whole rep.
Your grip is so narrow that your shoulders can't hold the position.
Widen your grip until, with your arms straight, the bar sits a few inches above your head.
Alternatives to the Overhead Squat
They work the quads with other equipment, including options for training at home.
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More quads exercises
Single Leg PressQuads · Machine
Machine Leg PressQuads · Machine
Sissy SquatQuads · Bench
Kettlebell Sumo SquatQuads · Kettlebell
Frequently asked questions
What muscles does the Overhead Squat work?
The Overhead Squat works mainly the quads. It also works the glutes.