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Last updated February 2, 2026
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adductorscalveshamstringsquadricepsshoulders
Squat - Overhead (Barbell)
Hold the bar locked out overhead with a wide grip. Squat down while keeping the bar balanced over your mid-foot. Requires exceptional mobility and balance.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- High
- Hypertrophy
- Very High
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quads
Secondary
front shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with your feet shoulder-width apart and the barbell resting on your upper back, not on your neck.
- Engage your core and keep your chest up while maintaining a neutral spine.
- Step 2Grip the Bar
- Place your hands on the barbell slightly wider than shoulder-width apart.
- Ensure your grip is firm and your elbows are pointing down and slightly back.
- Step 3Position Your Feet
- Position your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward.
- This stance will help you maintain balance during the squat.
- Step 4Initiate the Squat
- Begin the squat by bending your knees and pushing your hips back as if you are sitting into a chair.
- Keep your chest lifted and your back straight as you lower your body.
- Step 5Lower Your Body
- Lower yourself until your thighs are at least parallel to the ground, or as low as your flexibility allows.
- Ensure your knees are tracking over your toes and not caving inward.
- Step 6Push Up
- Press through your heels to return to the starting position, straightening your legs and bringing your hips forward.
- Keep your core engaged and maintain an upright torso throughout the movement.
- Step 7Repeat
- Perform the desired number of repetitions, ensuring that your form remains consistent with each squat.
- Step 8Finish the Exercise
- After completing your reps, carefully re-rack the barbell on the squat rack.
- Stand tall and take a moment to catch your breath before moving on to your next exercise.