Squat to Overhead Reach

Squat To Overhead Reach


This exercise involves performing a squat while simultaneously reaching overhead with both arms. It engages the lower body muscles, as well as the shoulders and core.

Muscle Group

Equipment Required

Squat to Overhead Reach Instructions

  1. Stand with your feet shoulder-width apart and your toes pointing forward.
  2. Hold a dumbbell or kettlebell in both hands at chest level.
  3. Lower your body into a squat position by bending your knees and pushing your hips back.
  4. As you stand up, press the weight overhead, extending your arms fully.
  5. Lower the weight back to your chest as you lower back into the squat position.
  6. Repeat for the desired number of repetitions.

Squat to Overhead Reach Form & Visual

Squat to Overhead Reach

Squat to Overhead Reach Benefits

  • Strengthens lower body muscles such as quadriceps, hamstrings, and glutes
  • Improves core stability and balance
  • Increases shoulder mobility and flexibility
  • Engages upper body muscles such as deltoids, trapezius, and rhomboids
  • Can be modified for different fitness levels and goals
  • Helps improve overall functional fitness and daily activities

Squat to Overhead Reach Muscles Worked

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

Squat to Overhead Reach Variations & Alternatives

  • Squat to Overhead Press
  • Squat to Overhead Medicine Ball Toss
  • Squat to Overhead Dumbbell Press
  • Squat to Overhead Kettlebell Swing
  • Squat to Overhead Barbell Press