Bodyweight Overhead Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Soleus, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Overhead Squat
How to: Bodyweight Overhead Squat
- Stand with your feet shoulder-width apart and raise your arms overhead.
- Begin the squat by pushing your hips back and bending your knees.
- Lower yourself into a squat position while keeping your arms extended above.
- Ensure your knees stay aligned with your toes and your chest remains lifted.
- Pause at the bottom for a moment, then push through your heels to return to standing.
Common Mistakes
- Leaning forward excessively during the squat.
- Allowing knees to collapse inward.
- Not maintaining an upright torso.
Modifications
- Use a wall for support.
- Limit the depth of the squat if needed.
Tips
- Maintain a neutral spine throughout the movement.
- Focus on pushing your hips back while bending your knees.
- Keep your chest up and arms extended overhead.
Tags
legs
glutes
quads
strength
bodyweight
balance