Bodyweight Overhead Squat
Expert Advice
Keep your arms extended overhead to help maintain an upright torso and prevent you from leaning too far forward.
How-to-do Steps
- Stand with your feet shoulder-width apart and raise your arms straight above your head.
- Brace your core and keep your chest up as you lower into a squat, pushing your hips back and down.
- Go as low as you can while keeping your heels on the ground and your arms overhead.
- Drive through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Bodyweight Overhead Squat primarily targets the Glutes, Quads, Hamstrings, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes40%
Quads30%
Hamstrings20%
Secondary
Calves10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Bodyweight Overhead Squat work?
Bodyweight Overhead Squat primarily targets the Glutes, Quads, Hamstrings. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bodyweight Overhead Squat?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Bodyweight Overhead Squat suitable for beginners?
Bodyweight Overhead Squat is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
