Bodyweight Overhead Squat

Bodyweight Overhead Squat


Performing a squat while holding a weight overhead, using only the body's own weight as resistance. This exercise targets the legs, core, and shoulders, and requires good mobility and stability in those areas.

Muscle Group

Equipment Required

Bodyweight Overhead Squat Instructions

  1. Stand with your feet shoulder-width apart and your arms extended overhead, holding a broomstick or PVC pipe.
  2. Engage your core and keep your arms straight as you lower into a squat, keeping your weight in your heels.
  3. As you squat down, keep your arms extended overhead and your elbows locked out.
  4. Lower until your thighs are parallel to the ground, or as low as you can go while maintaining proper form.
  5. Pause briefly at the bottom of the squat, then push through your heels to stand back up to the starting position.
  6. Repeat for the desired number of reps.

Bodyweight Overhead Squat Form & Visual

Bodyweight Overhead Squat

Bodyweight Overhead Squat Benefits

  • Improves mobility and flexibility in the hips, ankles, and shoulders
  • Strengthens the core, legs, and upper body
  • Improves balance and coordination
  • Increases overall body awareness and control
  • Can be done anywhere without equipment

Bodyweight Overhead Squat Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Core
  • Shoulders
  • Triceps

Bodyweight Overhead Squat Variations & Alternatives

  • Barbell Overhead Squat
  • Dumbbell Overhead Squat
  • Kettlebell Overhead Squat
  • Single Arm Overhead Squat
  • Assisted Overhead Squat
  • Paused Overhead Squat
  • Jumping Overhead Squat
  • Overhead Squat with Resistance Bands
  • Overhead Squat with Medicine Ball