Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Barbell overhead squat

Advanced

Barbell overhead squat is a compound barbell exercise for the quads, also working the glutes, hamstrings, calves, and abs.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalvesAbs

Equipment
Barbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

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

What to do instead

  • Sissy squatBodyweight
  • Stepdown squatBodyweight
  • Barbell one leg squatBarbell
  • Barbell bench squatBarbell
  • Barbell squat (on knees)Barbell
  • Weighted sissy squatWeight plate

Easier variations

  • Stepdown squatBodyweight
  • Barbell bench front squatBarbell
  • Barbell bench squatBarbell
  • Barbell landmine squatBarbell

Harder variations

  • Barbell one leg squatBarbell
Logged today · 3 min restBarbell overhead squat

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Legs exercises

  • 90/90 hip stretchBodyweight
  • 90/90 hip switchBodyweight
  • All fours squad stretchBodyweight
  • Ankle circlesBodyweight
  • Aqua cyclingMachine
  • Arms apart circular toe touchBodyweight