Progression ladder for the Overhead Squat

Pick an exercise to see the easier and harder steps either side of it, and log your sets so you can see when you are ready to move up.

Choose a different exercise

Search the exercise catalogue by name. The ladder and the log below both follow whichever exercise you pick.

Easier and harder steps around the Overhead Squat

These are the substitutes for the Overhead Squat, ranked by difficulty from the substitutes list: the ones we score below it, then the ones we score above it. They are not reviewed progression steps, so treat the order as a starting point and judge the jump yourself.

Easier steps (6)

  1. Barbell Bench Front SquatPlay demonstration

    Barbell Bench Front Squat

    • Intermediate
    • Barbell
    • Quads
  2. Squat With Bands

    Squat With Bands

    • Intermediate
    • Barbell
    • Quads
  3. Squat With Chains

    Squat With Chains

    • Intermediate
    • Barbell
    • Quads
  4. Squat With Plate Movers

    Squat With Plate Movers

    • Intermediate
    • Barbell
    • Quads
  5. Front Squat (Clean Grip)

    Front Squat (Clean Grip)

    • Intermediate
    • Barbell
    • Quads
  6. Barbell Squat

    Barbell Squat

    • Intermediate
    • Barbell
    • Quads

Where you are now

Overhead Squat

Overhead Squat

  • Advanced
  • Barbell
  • Quads

Harder steps

Nothing in the substitutes for the Overhead Squat scores harder than it.

Log a workout on the Overhead Squat

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Your streak and badges on this account

A streak counts the days you log a workout, and badges mark what your equipment and training have unlocked. Both start once you sign in.