Quadriceps exercise

Overhead Squat

How to do the Overhead Squat with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Hold one or two dumbbells/ barbell / plate / kettlebell in your hands and engage your core, chest up. Drive the weight straight overhead and lock out your elbows. Slowly drive your hips back, bending your knees, keeping your core tight until your thighs are parallel to the floor…
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Illustration showing the Overhead Squat
Targets

Muscles worked

Quadriceps muscle Quadriceps Primary Glutes muscle Glutes Secondary Hamstrings muscle Hamstrings Secondary Calves muscle Calves Secondary
Gear

Equipment

Barbell Barbell
Technique

How to do the Overhead Squat

  1. 1 Hold one or two dumbbells/ barbell / plate / kettlebell in your hands and engage your core, chest up.
  2. 2 Drive the weight straight overhead and lock out your elbows.
  3. 3 Slowly drive your hips back, bending your knees, keeping your core tight until your thighs are parallel to the floor or lower.
  4. 4 Slowly push back up, returning to the starting position.