Overhead Squat
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The Overhead Squat is a bodyweight strength exercise where you hold your arms extended overhead while performing a deep squat, demanding exceptional balance, mobility, and core stability. It primarily targets the quads, glutes, posterior thighs (hamstrings), and back, enhancing full-body coordination and squat depth. Ideal for athletes, CrossFit enthusiasts, or anyone improving shoulder flexibility and posture, it requires no equipment beyond space to move.
How to Perform Overhead Squat
- 1Stand with feet shoulder-width apart, toes slightly turned out, holding arms extended overhead with palms facing forward (use imaginary barbell if needed for form).
- 2Engage your core and keep chest tall, gaze forward.
- 3Inhale deeply, then bend knees and hips to lower into a squat while pressing arms straight overhead.
- 4Descend until hips are at or below knee level, keeping heels flat on the ground.
- 5Exhale as you drive through heels to stand up, fully extending hips and knees.
- 6Press arms actively overhead throughout the ascent, maintaining shoulder stability.
- 7Repeat for desired reps, resetting to start position each time.
- 8**Key form tips:** Keep bar path (arms) directly over mid-foot; avoid excessive forward lean or elbow bend. Common mistakes: Rounding upper back, knees caving inward, or incomplete depth—prioritize form over depth.