Which muscles does the overhead squat work?

The overhead squat mainly works your quadriceps and shoulders. It also involves your glutes and abs.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the overhead squat in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Overhead Squat: how to do it and muscles worked

The overhead squat mainly works your quadriceps and shoulders, with help from your glutes and abs. You need a barbell.

Muscles worked

Main

Helping

How to do the overhead squat

1
Hold a barbell overhead with a wide snatch grip, arms locked and bar slightly behind your ears. Stand with feet shoulder-width apart and toes turned slightly out.
2
Brace your core and push your knees out as you squat down while keeping the bar directly over your mid-foot. Sink as deep as you can with a flat back, then stand.
3
Lower under control for 2 to 3 seconds, breathing in at the top and out as you rise. Keep your arms locked and shoulders pressed up into the bar.

Form tip: Start with an empty bar or broomstick; if the bar drifts forward, lighten the weight and work on your mobility.

Common questions

Which muscles does the overhead squat work?: The overhead squat mainly works your quadriceps and shoulders. It also involves your glutes and abs.
What equipment do I need for the overhead squat?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the overhead squat in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.