Quadriceps
Overhead Squat
A barbell squat held overhead on locked arms, demanding mobility, stability and strength throughout the body.
Primary musclesQuadriceps
Energy burned
≈ 46 kcalFor 3 × 8–12, rest 90s · ≈ 7.9 kcal/min
Estimate range 34–57 kcal (±25 %)
Muscle mass worked39 %
Effort during a set14.4 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Take a wide snatch grip and lock the bar overhead with the bar over your shoulders.
- 2Set your feet shoulder width or slightly wider with toes turned out.
- 3Brace your core and keep your ribs down.
How to perform
- 1Sit your hips down and back while keeping the bar over your midfoot.
- 2Descend as deep as you can with your chest tall and arms locked.
- 3Keep your heels on the floor.
- 4Drive up through your feet to stand tall.
