How to do the Bodyweight Overhead Squat
- Stand with feet around shoulder width apart, toes turned out a bit.
- Raise both arms straight overhead in a wide V.
- Bend your knees and hips together, sitting straight down with your torso upright.
- Lower until your hips reach at least knee level without letting your torso fold forward.
- Push through your feet to stand up, keeping your hips and chest rising together.
Full technique — 8 steps
- Stand with feet around shoulder width apart and turn your toes out as needed.
- Raise both arms straight overhead in a wide V with your palms facing forward.
- Tighten your stomach and keep your torso tall.
- Sit down between your hips by bending knees and hips together while keeping your torso upright.
- Keep your arms straight and reaching up as you descend.
- Lower until your hips reach at least knee level or your deepest stable position.
- Keep your whole foot grounded and let your knees point the same way as your feet.
- 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
Compared with similar variants
| Bodyweight Overhead Squat | Barbell Back Squat | Hack Squat (Machine) | Low Bar Back Squat | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Intermediate | Advanced |
| Technique to learn | moderate | hard | easy | hard |
| How tiring | low | high | moderate | high |
| Knee | low | high | high | moderate |
| Hip | low | moderate | low | high |
| Equipment | No equipment | Barbell, Squat rack | Hack squat machine | Barbell, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Dumbbell Box Squat Easier
- Wide Stance Dumbbell Squat Easier
Barbell
- Barbell Front Box Squat Harder
- Barbell Overhead Squat Harder
Kettlebell
- Kettlebell Squat Easier
- Kettlebell Deficit Sumo Squat Harder
Machine
- Horizontal Leg Press Easier
- Single Leg Resistance Band Leg Press Easier
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
- Easier Stability Ball Wall Squat
- This exercise Bodyweight Overhead Squat
- Harder Assisted Pistol Squat
- Harder Skater Squat
Too hard for now? Start with the Stability Ball Wall Squat.
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).
