Overhead Squat
Muscle Groups: Quads, Glutes, Shoulders, Traps
Overhead Squat focuses on Quads, Glutes, Shoulders, Traps, with Hamstrings, Abs, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Overhead Squat with proper form and technique.
- 1
Stand with your feet shoulder-width apart and hold a weight (like a barbell or dumbbells) overhead with arms fully extended.
- 2
Lower your body into a squat by bending your knees and pushing your hips back, keeping the weight steady above your head.
- 3
Squat down until your thighs are at least parallel to the ground while maintaining a straight back and engaged core.
- 4
Rise back up to standing, fully extending your legs and keeping the weight overhead.
Tips for Success
These tips will help you perform Overhead Squat safely and effectively while maintaining proper form.
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Keep your chest up and core tight to avoid leaning forward.
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Make sure your knees stay aligned with your toes throughout the squat to prevent injury.
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Start with a light weight to master form before adding additional weight.
Secondary Muscles
While Overhead Squat primarily targets Quads, Glutes, Shoulders, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Abs, Triceps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Overhead Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Overhead Squat, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
