# Bodyweight Overhead Squat

A bodyweight squat performed with both arms held straight overhead. Trains the quads and glutes while your shoulders and upper back work to keep the arms up as you descend.

- Beginner · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/bodyweight-overhead-squat/video/male.mp4
- HTML: https://seto.fit/exercises/bodyweight-overhead-squat/

## Muscles worked

- Quads: 8/10
- Glutes: 7/10
- Hamstrings: 4/10
- Hip adductors: 4/10
- Calves: 3/10

## How to do the Bodyweight Overhead Squat

1. Stand with feet around shoulder width apart, toes turned out a bit.
2. Raise both arms straight overhead in a wide V.
3. Bend your knees and hips together, sitting straight down with your torso upright.
4. Lower until your hips reach at least knee level without letting your torso fold forward.
5. Push through your feet to stand up, keeping your hips and chest rising together.

### Full technique — 8 steps

1. Stand with feet around shoulder width apart and turn your toes out as needed.
2. Raise both arms straight overhead in a wide V with your palms facing forward.
3. Tighten your stomach and keep your torso tall.
4. Sit down between your hips by bending knees and hips together while keeping your torso upright.
5. Keep your arms straight and reaching up as you descend.
6. Lower until your hips reach at least knee level or your deepest stable position.
7. Keep your whole foot grounded and let your knees point the same way as your feet.
8. Drive through your whole foot to stand up, extending knees and hips together.

## Common mistakes

- Arms drifting forward on the descent
- Knees collapsing inward
- Heels lifting at the bottom
- Cutting the squat high
- Folding chest toward the floor

## Form cues

- Keep arms straight overhead
- Knees point where feet point
- Sit between your hips
- Drive through whole foot
- Drive up together

## How much to do

- **Strength**: 2–3 sets of 8–10 reps · rest 1 min · 4 reps in reserve · lower 3 s, pause 1 s, lift 1 s
- **Muscle growth**: 2–3 sets of 12–15 reps · rest 1 min · 4 reps in reserve · lower 3 s, pause 1 s, lift 1 s
- **Endurance**: 2–3 sets of 15–20 reps · rest 45 s · 4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Box Squat](https://seto.fit/exercises/dumbbell-box-squat/), [Wide Stance Dumbbell Squat](https://seto.fit/exercises/wide-stance-dumbbell-squat/)
- **Barbell**: [Barbell Front Box Squat](https://seto.fit/exercises/barbell-front-box-squat/), [Barbell Overhead Squat](https://seto.fit/exercises/barbell-overhead-squat/)
- **Kettlebell**: [Kettlebell Squat](https://seto.fit/exercises/kettlebell-squat/), [Kettlebell Deficit Sumo Squat](https://seto.fit/exercises/kettlebell-deficit-sumo-squat/)
- **Machine**: [Horizontal Leg Press](https://seto.fit/exercises/horizontal-leg-press/), [Single Leg Resistance Band Leg Press](https://seto.fit/exercises/single-leg-resistance-band-leg-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Balance Board Weight Shift](https://seto.fit/exercises/balance-board-weight-shift/) — 15% of bodyweight
- Easier: [Stability Ball Wall Squat](https://seto.fit/exercises/stability-ball-wall-squat/) — 25% of bodyweight
- **This exercise: Bodyweight Overhead Squat — 30% of bodyweight**
- Harder: [Assisted Pistol Squat](https://seto.fit/exercises/assisted-pistol-squat/) — 50% of bodyweight
- Harder: [Skater Squat](https://seto.fit/exercises/skater-squat/) — 80% of bodyweight

## Quick answers

### What muscles does the Bodyweight Overhead Squat work?

Primary: Quads 8/10, Glutes 7/10. Also works: Hamstrings 4/10, Hip adductors 4/10, Calves 3/10.

### Which joints does the Bodyweight Overhead Squat load?

Knee: low, Hip: low, Shoulder: low, Ankle: low.

### When should I do the Bodyweight Overhead Squat in a workout?

Warm-up. Done at the start to get the body ready. ≈ 5 min with rest.

### How many sets and reps of the Bodyweight Overhead Squat?

Strength: 2–3 sets of 8–10 reps, rest 1 min, 4 reps in reserve. Muscle growth: 2–3 sets of 12–15 reps, rest 1 min, 4 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 4 reps in reserve.

### What can I do instead of the Bodyweight Overhead Squat?

Dumbbells: Dumbbell Box Squat, Wide Stance Dumbbell Squat. Barbell: Barbell Front Box Squat, Barbell Overhead Squat. Kettlebell: Kettlebell Squat, Kettlebell Deficit Sumo Squat. Machine: Horizontal Leg Press, Single Leg Resistance Band Leg Press.

### What is an easier version of the Bodyweight Overhead Squat?

Stability Ball Wall Squat (25% of bodyweight), Balance Board Weight Shift (15% of bodyweight).

### What is a harder version of the Bodyweight Overhead Squat?

Assisted Pistol Squat (50% of bodyweight), Skater Squat (80% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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