Overhead Squat
Trains the full body. You need a barbell. One of our free programs uses it.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Overhead Squat
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
3×3–5the shape they run most (1 session)
2:00typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Olympic Lifter | Classic & Squat | 3×3–5 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Overhead Squat progress week by week
A full run of a program built around it, session by session, in the real app.
Technique
How to do the Overhead Squat
- Stand with your feet shoulder-width apart and your arms extended overhead.
- Lower your body into a squat position until your thighs are parallel to the floor, keeping your arms extended overhead.
- Stand back up to the starting position, maintaining the arm position throughout.
- Repeat the movement for the desired number of repetitions.
Form cues
Getting it right
- Engage your core to maintain stability and proper alignment throughout the exercise.
- Keep your chest lifted and your back straight to avoid leaning forward excessively.
- Ensure your knees are aligned with your toes during the squat to prevent strain on your knees.
Substitutes
Swap Overhead Squat for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Overhead Squat for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.