Bodyweight Overhead Squat
Builds lower body strength and shoulder mobility
LegsBeginnerStrengthSquat
At a glance
| Muscles worked | Primary: Quads. Secondary: glutes, shoulders |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Strength · Squat |
| Sets & reps | 3 sets × 8-10 reps |
| Estimated calories burned | ~40 kcal |
| Equipment | None needed |
How to do it
- Step 1: Stand with feet shoulder-width apart
- Step 2: Raise arms straight overhead
- Step 3: Squat down keeping arms up and chest lifted
- Step 4: Drive through heels to stand
- Step 5: Repeat
Coaching tips
Benefits
Builds lower body strength and shoulder mobility
Common mistakes
Heels lifting off ground
Make it harder
Add pause at bottom
Make it easier
Regular bodyweight squat
Breathing
Inhale down, exhale up
Build a workout with this exercise
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Beginner · 3 sets × 10 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.