Bodyweight Overhead Squat

Master the bodyweight overhead squat to build full-body stability, strengthen your core, glutes, and quads.

IntermediateThighs Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 1 min

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Variations of Bodyweight Overhead Squat

Compound

Bodyweight Squat

Thighs · Gluteus Maximus · Body weight

Intermediate

Compound

Bodyweight Wall Squat

Thighs · Gluteus Maximus · Body weight

Beginner

Compound

Bodyweight Rear Lunge

Thighs · Gluteus Maximus · Body weight

Intermediate

Compound

PVC Overhead Squat

Thighs · Gluteus Maximus · Body weight

Intermediate

Description

A squat variation where you extend your arms overhead for the entire movement, working your lower body and core.

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How to do Bodyweight Overhead Squat

01
Setup
Stand with your feet shoulder-width apart, toes pointing slightly outward, and a tall, neutral spine. Extend your arms straight overhead, keeping your elbows locked and biceps aligned with your ears.
02
Setup
Engage your core, pull your shoulder blades down and back, and maintain an upright chest throughout the movement. Your gaze should be forward.
03
Initiate the squat by sending your hips back and down as if sitting into a chair, while simultaneously driving your knees out over your toes. Maintain the overhead arm position, actively pressing your hands towards the ceiling.
04
Descend until your thighs are parallel to the floor or as deep as your mobility allows without rounding your lower back or letting your arms drop forward. Keep your chest lifted and weight balanced through your mid-foot.
05
Push through your heels and mid-foot to drive back up to the starting standing position, squeezing your glutes at the top. Maintain the overhead arm position and core engagement throughout the ascent.

Tips

Focus on maintaining constant tension in your lats and shoulders to keep your arms locked overhead and prevent them from drifting forward.
Actively push your knees out throughout the descent and ascent to properly engage your glutes and improve hip mobility.
Inhale as you descend into the squat to brace your core, and exhale forcefully as you push back up to the starting position.
If overhead mobility is a challenge, try performing the squat while holding a broomstick or PVC pipe to practice the movement pattern.

Common mistakes

Rounding the upper or lower back during the squat often occurs due to poor core engagement or tight hips; fix this by actively engaging your core and keeping your chest proud throughout the entire movement.
Allowing the arms to drop forward or bend at the elbows indicates a lack of shoulder mobility or stability; correct this by continuously pressing your hands towards the ceiling and keeping your elbows locked.
Shifting weight excessively onto your toes or heels compromises balance and stability; remedy this by distributing your weight evenly through your entire foot, focusing on your mid-foot.

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Questions

What muscles does Bodyweight Overhead Squat work?

Bodyweight Overhead Squat primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus.

Is Bodyweight Overhead Squat good for beginners?

Bodyweight Overhead Squat is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Bodyweight Overhead Squat?

You need Body weight to perform Bodyweight Overhead Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Bodyweight Overhead Squat?

Focus on maintaining constant tension in your lats and shoulders to keep your arms locked overhead and prevent them from drifting forward. Actively push your knees out throughout the descent and ascent to properly engage your glutes and improve hip mobility. Inhale as you descend into the squat to brace your core, and exhale forcefully as you push back up to the starting position. If overhead mobility is a challenge, try performing the squat while holding a broomstick or PVC pipe to practice the movement pattern.

What are common mistakes when doing Bodyweight Overhead Squat?

Rounding the upper or lower back during the squat often occurs due to poor core engagement or tight hips; fix this by actively engaging your core and keeping your chest proud throughout the entire movement. Allowing the arms to drop forward or bend at the elbows indicates a lack of shoulder mobility or stability; correct this by continuously pressing your hands towards the ceiling and keeping your elbows locked. Shifting weight excessively onto your toes or heels compromises balance and stability; remedy this by distributing your weight evenly through your entire foot, focusing on your mid-foot.