Bodyweight Overhead Squat

Bodyweight Overhead Squat

The Bodyweight Overhead Squat is a compound exercise that targets multiple muscle groups simultaneously, making it an excellent addition to your workout routine. This exercise targets your quadriceps, hamstrings, glutes, core muscles, and upper back. Incorporating the Bodyweight Overhead Squat into your fitness regimen can improve strength, stability, and mobility. To perform this exercise, you start by standing with your feet shoulder-width apart and arms fully extended overhead, holding your own bodyweight. While keeping your core engaged and maintaining an upright posture, you proceed to bend your knees and lower your body into a deep squat position. You should aim for your thighs to be parallel to the ground, with your knees tracking over your toes. Maintaining proper form during this exercise is crucial to prevent injury and maximize its benefits. Ensure that your knees are tracking in line with your toes and that your chest is lifted throughout the movement. Additionally, engage your core and squeeze your glutes to stabilize your body as you perform the squat. The Bodyweight Overhead Squat can be customized to your fitness level by adjusting the depth of your squat and the speed of your movement. As you progress and become more comfortable with the exercise, you can increase the intensity by incorporating resistance bands or dumbbells to challenge your muscles further. Remember, when performing any exercise, it's important to warm up adequately and listen to your body. If you experience any pain or discomfort during the Bodyweight Overhead Squat, consult with a fitness professional to ensure proper form and avoid injury. Incorporate this exercise into your routine consistently, paired with a well-balanced diet, to see significant improvements in your lower body strength and overall fitness level.


  • Start by standing with your feet shoulder-width apart and toes pointing forward.
  • Extend your arms straight overhead, keeping them parallel to each other.
  • Slowly lower your body down into a squat position, keeping your weight on your heels and your back straight.
  • As you squat down, make sure your knees do not go past your toes and aim to get your thighs parallel to the floor.
  • Pause for a moment at the bottom of the squat and then push through your heels to return to the starting position.
  • Repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • 1. Focus on maintaining proper form throughout the movement, especially with your back and knees. This will help you avoid injury and maximize the benefits of the exercise.
  • 2. Engage your core muscles to stabilize your body during the movement. This will not only improve your balance but also increase the effectiveness of the exercise.
  • 3. Start with a lighter weight or no weight at all until you have mastered the movement pattern. This will allow you to focus on technique and gradually progress to heavier loads.
  • 4. Warm up your muscles and joints with dynamic stretches and mobility exercises before attempting the overhead squat. This will help to improve your range of motion and reduce the risk of injury.
  • 5. Incorporate accessory exercises such as shoulder mobility exercises, balance training, and hip mobility exercises to address any limitations that may be hindering your performance in the overhead squat.
  • 6. Gradually increase the depth of your squat over time, aiming to lower your hips below parallel. This will help you build strength, flexibility, and mobility in the lower body.
  • 7. Use a mirror or ask for feedback from a qualified professional to ensure that your back remains straight throughout the exercise. This will help prevent excessive rounding of the spine.
  • 8. Breathe deeply and maintain a steady breathing pattern throughout the exercise. This will help stabilize your core and provide the necessary oxygen to your muscles.
  • 9. Take your time and focus on the mind-muscle connection. Visualize the muscles you are targeting and concentrate on engaging them throughout each rep.
  • 10. Don't rush your progress. It takes time to master the overhead squat, so be patient and stay consistent with your training.


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