Barbell Overhead Squat

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body

Lower Body

Muscle Activation

Quadricep · Thighs

80%

Core · Shoulders

20%

Equipment

Barbell

Setup / Starting Position

Stand tall with your feet slightly wider than shoulder-width apart, toes pointed slightly outward.
Position a barbell overhead with arms fully extended, using a grip slightly wider than shoulder-width apart.

Exercise Position

Engage your core and keep your chest lifted throughout the exercise.
Lower your body down into a squat position, bending your knees and pushing your hips back.

Form & Performance

Push through your heels to return to the starting position, fully extending your legs.
Keep the barbell stable overhead throughout the movement.