Skill level
Strength Training
Body Parts
Core, Delts, Glutes, Hamstrings, Hips, Legs, Quads, Spinal Erectors

The overhead squat is one of the most difficult squat variations you can do. It requires both hip and shoulder flexibility, as well as strong shoulders and hips—which makes it a perfect accessory lift for Olympic weightlifters and CrossFitters.

Pro tip: If you have never attempted an overhead squat before, don’t load the barbell with any weight, or do it with a broom handle rather than a barbell. Make sure you warm up your hips and shoulders thoroughly before attempting this exercise.

Step-by-step instructions

1. Grasp a barbell with hands double-shoulder-width apart and press it overhead. Stand with feet shoulder-width apart and toes pointed outward.
2. Bend your hips back and squat as low as you can without losing your back’s arch.