Bodyweight Overhead Squat
Description
The bodyweight overhead squat performs a squat with both arms locked out overhead. With no weight, it serves as a mobility assessment and development tool — testing shoulder, thoracic, hip, and ankle mobility simultaneously. It is used by coaches to assess movement quality.
Muscle Group
Equipment Required
Bodyweight Overhead Squat Instructions
- Stand with feet shoulder-width apart. Raise both arms straight overhead, biceps by your ears.
- Maintain the overhead arm position throughout.
- Squat down while keeping arms overhead.
- Descend as deep as your mobility allows.
- Keep arms directly above your midfoot — they should not drift forward.
- Drive through your feet to stand.
- If your arms fall forward, your thoracic or shoulder mobility needs work.
- Aim for 10 to 15 reps or use as a mobility assessment.
Bodyweight Overhead Squat Form & Visual
Bodyweight Overhead Squat Benefits
- Tests and develops total-body mobility
- Assesses shoulder, thoracic, hip, and ankle mobility
- Reveals movement weaknesses
- No equipment needed
- Useful coaching assessment tool
- Progression toward loaded overhead squats
Bodyweight Overhead Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Anterior and lateral deltoid (overhead hold)
- Core (stabilizer)
- Thoracic extensors
