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How to do Overhead Squat

Primary muscle: Legs · Secondary: Shoulders, Core, Glutes

LegsAdvancedBarbellCompound
Overhead Squat start and end positionOverhead Squat start and end position

Step-by-step

  1. Grip the bar with a very wide (snatch) grip and lock it out overhead
  2. Arms locked, feet slightly wider than shoulder width
  3. Keep the bar over mid-foot as you sit your hips back and down
  4. Descend below parallel keeping your torso as upright as possible
  5. Drive through your heels to stand, keeping the bar on the same vertical line

Coaching tip

Test your shoulder and hip mobility with an empty bar first; the bar path must stay over mid-foot.

Caution

Skip this move or ask a professional first if you have pain or an injury in: shoulder, lower back, knee. FitCi filters it out of your program automatically based on the injuries in your profile.

More legs exercises

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