barbell overhead squat

Quads

• Target muscles: legs, glutes, hamstrings, calves
• Equipment: barbell
• Level: advanced

How to do it

1. Stand with your feet shoulder-width apart and toes slightly turned out.
2. Hold the barbell with a wide grip, positioning it overhead with your arms fully extended.
3. Engage your core and lower your body down into a squat position, keeping your chest up and knees tracking over your toes.
4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
5. Repeat for the desired number of repetitions.

Swap it for

• Sissy Squat
• stepdown squat
• Barbell Bulgarian split squat
• Barbell box squat
• Kneeling barbell squat
• Weighted Sissy Squat (Holding Support)

Harder

• Barbell Bulgarian split squat

Easier

• stepdown squat
• Barbell box front squat
• Barbell box squat
• barbell landmine squat