Barbell Overhead Split Squat
Also known as: Overhead Split Squat
StrengthBalanceCore
Track this exercise in SmartWorkout
Log sets, weights and progress for free, with no workout limits.
Description
A split squat with a barbell locked out overhead. It trains the quads and glutes of the front leg while testing shoulder stability, core control and balance, because the bar has to stay stacked over your shoulders and hips for the whole set.
How to Perform
- Take the barbell from a rack, press it overhead with a grip slightly wider than shoulder width and lock your elbows.
- Step into a split stance: front foot flat, back heel raised, feet about hip-width apart side to side.
- Brace your core, keep your ribs down and your torso upright, with the bar over your shoulders and the middle of your stance.
- Lower straight down by bending both knees until your back knee is just above the floor.
- Keep your front heel flat and your front knee in line with your toes.
- Push through your front foot to stand back up, keeping your arms locked and the bar still.
- Complete your reps and switch legs. At the end, lower the bar to your shoulders before racking it safely.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Start with an empty bar or a PVC pipe until the overhead position feels solid.
- Push up into the bar as if trying to make your arms longer.
- Keep your feet hip-width apart side to side, not on one line, for a stable base.
- Keep most of the pressure on your front foot.
- Keep your head neutral and your eyes forward.
Common Mistakes
- Letting the bar drift forward of the shoulders.
- Bending the elbows or letting one arm soften.
- Arching the lower back to hold the bar overhead.
- Leaning the torso forward or to the side.
- Letting the front heel lift or the front knee cave inward.
- Dropping fast and bouncing out of the bottom.
Recommended Exercises
Explore exercises related to Barbell Overhead Split Squat for legs training and similar movement patterns.
Choose a workout plan or create your own for free
Ready-made plans for every goal, a free plan creator, hundreds of exercises and an advanced workout journal: all in SmartWorkout.
