TETSUBarbell Overhead Squat
The Barbell Overhead Squat is a barbell exercise for the upper legs that primarily targets the quads, with the glutes, hamstrings, calves and core assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Barbell Overhead Squat
- Stand with your feet shoulder-width apart and toes slightly turned out.
- Hold the barbell with a wide grip, positioning it overhead with your arms fully extended.
- Engage your core and lower your body down into a squat position, keeping your chest up and knees tracking over your toes.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Overhead Squat work?
The Barbell Overhead Squat primarily targets the quads. The glutes, hamstrings, calves and core work as supporting muscles.
What equipment do I need for the Barbell Overhead Squat?
You need a barbell to perform the Barbell Overhead Squat.
How many sets and reps of the Barbell Overhead Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Overhead Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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