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Bodyweight Overhead Squat

Step by step instructions, muscle activation and variants for the Bodyweight Overhead Squat.

HardGlutesQuadriceps

About this exercise

The bodyweight overhead squat is a technically demanding full-body movement that combines a deep squat with arms held straight overhead. It demands simultaneous ankle, hip, and thoracic mobility along with shoulder stability, making it a valuable assessment and skill-building drill.

How to Perform

  • Stand with your feet shoulder-width apart, toes turned slightly outward
  • Raise both arms straight overhead, palms facing forward or inward, biceps by your ears
  • Take a deep breath, brace your core, and push your knees out in line with your toes
  • Sit into a squat, keeping your arms vertical and your chest as upright as possible
  • Lower until your thighs are at least parallel to the floor, keeping your heels flat
  • Pause briefly at the bottom, then drive through your heels to stand back up
  • Keep your arms fully extended overhead throughout the entire movement

Muscle Activation

Primary
GlutesQuadriceps
Secondary
CalvesInner thighs

Common Mistakes

Common mistakes content is coming soon.

About the Bodyweight Overhead Squat

The Bodyweight Overhead Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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