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Visual demonstration of the Barbell Overhead Squat exercise

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Difficulty
Advanced
Movement type
Strength
Primary muscles
Shoulders Glutes Quadriceps
Secondary muscles
Biceps Calves
Equipment
Barbell
Exercise guide

Barbell Overhead Squat

3 steps Updated 29/08/2026

Barbell Overhead Squat is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Barbell.

Step by step

How to perform it

  1. Stand with your feet shoulder-width apart, holding a barbell overhead with both hands, using a grip slightly wider than shoulder-width. Keep your arms fully extended and your core engaged.
  2. Begin the squat by pushing your hips back and bending your knees, lowering your body until your thighs are parallel to the floor.
  3. Push through your heels to return to the starting position, extending your hips and knees fully while keeping the barbell overhead. Repeat for the desired number of repetitions.
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Last updated: 29/08/2026

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Barbell Overhead Squat

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