Technique
- Begin with a Barbell held overhead, arms fully extended, slightly wider than shoulder-width.
- Stand with feet wider than shoulder-width apart, toes slightly turned out.
- Keep the bar stable overhead as you descend into a squat, maintaining an upright torso.
- Lower your body down until the thighs are parallel to the ground or lower.
- Push through your heels to return to the starting position.
Form tips
- Keep the arms extended and stable overhead, not allowing them to fall forward or backward.
- Focus on maintaining balance and control throughout the squatting motion.
- Control the descent and ascent, avoiding bouncing at the bottom of the squat.
Logging: Total weight used.
Muscles
Strength
Primary
- Glutes
- Hamstrings
- Quadriceps
- Neck
- Back
- Shoulders
- Serratus anterior
Secondary
- Hip adductors
- Pelvis
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
- Upper trapezius
- Levator scapulae
- Lower trapezius
- Serratus anterior
- Posterior deltoid
Equipment
Appears in
Other disciplines
Joint movements
Variations
Dumbbell overhead squat
Novice
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