Overhead squat

Muscle group

Legs

Equipment

Barbell

Primary muscles

Glutes, Quadriceps

Secondary muscles

Front delts, Side delts, Upper back

1. Start in a squat stance with a barbell held overhead using a wide grip. Your arms should be fully locked out and stable.
2. Keeping your arms locked and actively pushing up on the bar, brace your core and begin to descend. Focus on keeping your torso as upright as possible.
3. Squat down until your hips are below your knees, ensuring the barbell remains stable and balanced overhead.
4. Drive through your heels to rise back to the starting position. Maintain the locked-out overhead position until you are standing fully upright to complete the rep.