Overhead Squat

Learn how to do Overhead Squat with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 7 Quadriceps ShouldersGlutesHamstrings Olympic Barbell

Overhead Squat is an Olympic Barbell exercise that primarily targets the Quadriceps, with secondary activation of the Shoulders, Glutes, Hamstrings. It has a MET value of 7, meaning a 70 kg person burns approximately 250 kcal in a 30-minute session.

How to Do Overhead Squat

The overhead squat is a full-body movement that builds lower body strength, shoulder stability, and core control.


Instructions:


  • Stand with your feet shoulder-width apart, holding a barbell overhead with arms fully extended.

  • Keep your chest up, brace your core, and lock your elbows.

  • Push your hips back and bend your knees to squat down, keeping the bar in line with your midfoot.

  • Lower until your thighs are at least parallel to the floor or deeper if mobility allows.

  • Drive through your heels to return to the starting position while maintaining the bar overhead.


Common mistakes:


  • Letting the bar drift forward.

  • Bending the elbows.

  • Allowing the chest to collapse forward.

  • Losing balance due to lack of core engagement.

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Muscles & equipment

Primary muscleQuadricepsSecondary muscleShouldersSecondary muscleGlutesSecondary muscleHamstrings
EquipmentOlympic Barbell

Calorie Calculator

MET 7
Estimated burn
250 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Overhead Squat

Type
Olympic Barbell exercise
Primary muscle
Quadriceps
Secondary muscles
Shoulders, Glutes, Hamstrings
MET value
7
Calories (30 min, 70 kg)
≈ 250 cal
Video quality
4K with male and female demonstrations

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FAQ: Overhead Squat

What muscles does Overhead Squat work?

Overhead Squat primarily targets the Quadriceps, with secondary engagement of the Shoulders, Glutes, Hamstrings.

How do you do Overhead Squat correctly?

The overhead squat is a full-body movement that builds lower body strength, shoulder stability, and core control. Instructions: Stand with your feet...

Is Overhead Squat good for beginners?

Overhead Squat has a MET value of 7, indicating a high intensity exercise best suited for intermediate to advanced athletes. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Overhead Squat?

Overhead Squat requires: Olympic Barbell.

What are the benefits of Overhead Squat?

Overhead Squat strengthens the Quadriceps, engages the Shoulders and Glutes and Hamstrings, builds functional strength using Olympic Barbell. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Overhead Squat?

Similar exercises to Overhead Squat include Alternating Single-Arm Dumbbell Thruster, Barbell Thruster, Bent-Over Bulgarian Split Squat with Dumbbells, Dumbbell Alternating Lunge. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Overhead Squat better than Alternating Single-Arm Dumbbell Thruster?

Both Overhead Squat and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Overhead Squat uses Olympic Barbell, while Alternating Single-Arm Dumbbell Thruster offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Alternating Single-Arm Dumbbell Thruster
MET 6.5

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Bent-Over Bulgarian Split Squat with Dumbbells
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Bent-Over Bulgarian Split Squat with Dumbbells

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MET 5.5

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