Overhead Squat

Technique

How to perform Overhead Squat

1. Establish a stable wide-grip barbell position overhead using a lift you already control, with both elbows straight.
2. Set your feet around shoulder width or slightly wider and balance over the whole foot.
3. Keep the shoulders actively supporting the bar overhead and maintain a steady trunk without forcing the shoulder blades downward.
4. Bend the hips and knees together to lower into the squat, keeping the bar balanced above your base of support.
5. Descend until the thighs are approximately parallel to the floor while maintaining the same controlled trunk and overhead position.
6. Push through the feet and extend the hips and knees to stand without turning the movement into an overhead press.
7. Repeat with the bar steady, then lower it using your established controlled return.

Programming relevance

Muscles involved

Primary targets: Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Erector Spinae, Trapezius.