Step by step instructions, muscle activation and variants for the Bodyweight Squat with Overhead Press.
The bodyweight squat with overhead press combines a standard squat with an arms-overhead press at the top of the movement. It engages the legs and glutes during the descent while activating the shoulders and core on the way up, making it an effective full-body conditioning exercise.
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The Bodyweight Squat with Overhead Press 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.