Bodyweight Overhead Squat

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart and toes pointed slightly outward.
2. Raise your arms straight overhead in a wide 'Y' position, locking your elbows completely.
3. Engage your core and pull your shoulder blades down and back to create a stable upper-body platform.

How to do it

1. Inhale as you initiate the movement by hinging at the hips and bending your knees simultaneously.
2. Lower your hips until your thighs are at least parallel to the floor, keeping your arms vertically aligned over your mid-foot.
3. Exhale and drive through your heels to return to the starting position, maintaining the overhead arm lock throughout.
4. Control the descent for 3 seconds and drive upward with a 1-second tempo.

Form checklist

• Keep your arms locked and directly over your ears, preventing them from drifting forward.
• Maintain a proud chest and a neutral spine, avoiding any rounding of the lower back.
• Ensure your heels stay glued to the floor throughout the entire range of motion.
• Keep your knees tracking in line with your toes, preventing them from caving inward.

Pro tips

• Focus on 'active shoulders' by pushing your hands toward the ceiling to engage the traps and stabilize the shoulder girdle.
• If your arms drift forward, widen your hand placement slightly to compensate for limited thoracic mobility while maintaining a vertical arm path.

Make it harder

• Add a 3-second pause at the bottom of the squat to maximize time under tension and stability.
• Perform the movement with a very narrow stance to further challenge your balance and ankle mobility.

Frequently asked

What muscles does the bodyweight overhead squat work?

The bodyweight overhead squat primarily targets the glutes, hamstrings, and quadriceps, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the bodyweight overhead squat?

The bodyweight overhead squat requires no equipment — just your body weight.

Is the bodyweight overhead squat good for beginners?

The bodyweight overhead squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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