Bodyweight Overhead Squat

A challenging mobility and strength exercise. It requires exceptional thoracic, hip, and ankle mobility to maintain an upright posture with arms overhead.

Exercise Details

Level
Intermediate
Body Area
lower
Type
squat
Mechanics
Compound
Required Equipment
Bodyweight
Bodyweight-only
Target Muscle Groups
Primary
Quads
Secondary
Shoulders

Setup

Stand with feet shoulder-width apart. Extend your arms straight overhead in a 'Y' or 'V' shape. Retract your shoulders and brace your core.

Instructions

1. Lower your hips into a squat while keeping your arms locked vertically.
2. Maintain a neutral spine and upright chest.
3. Drive through your mid-foot to stand up.
4. Keep your weight balanced.
5. Control the descent.

Common Mistakes

1. Arms drifting forward.
2. Rounding the back.
3. Heels lifting off the floor.

Alternative Exercises

Upright Row
Beginner / EZ Bar / Shoulders / pull
A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.
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Squat
Beginner / Bodyweight-only / Quads / squat
The fundamental lower-body compound exercise. It targets the quadriceps, glutes, and hamstrings while building core stability and overall functional strength.
View more

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