# Squat to Overhead Reach

A bodyweight squat that reaches the hands toward the floor at the bottom and straight overhead at the top. Trains the quads and glutes and takes the shoulders through a full overhead reach; often used as a warm-up.

- Beginner · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/bodyweight-full-squat-with-overhead-front-raises/video/male.mp4
- HTML: https://seto.fit/exercises/squat-to-overhead-reach/

## Muscles worked

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

## How to do the Squat to Overhead Reach

1. Stand with feet around shoulder width apart, toes turned out a bit.
2. Squat deep, hands reaching toward the floor in front of your feet.
3. Stand up through your whole foot, raising both arms straight overhead.
4. Lower your arms as you squat into the next rep.

### Full technique — 7 steps

1. Stand with feet around shoulder width apart and turn your toes out as needed.
2. Bend your knees and hips together and let your arms reach down in front of your knees.
3. Lower until your hips reach at least knee level or your deepest stable position.
4. Keep your whole foot grounded and let your knees point the same way as your feet.
5. Drive through your whole foot to stand up, extending knees and hips together.
6. As you stand, raise both arms straight overhead and look slightly up.
7. Lower your arms in front of you as you squat into the next rep.

## Common mistakes

- Heels lifting at the bottom
- Knees collapsing inward
- Cutting the squat high
- Overarching the lower back at top
- Bending the elbows overhead

## Form cues

- Sit between your hips
- Keep whole foot planted
- Knees point where feet point
- Reach long through arms
- Stand tall at top

## How much to do

- **Strength**: 2–3 sets of 8–12 reps · rest 1 min · 4 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth**: 2–3 sets of 12–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–25 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: Squat to Overhead Reach — 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 Squat to Overhead Reach work?

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

### Which joints does the Squat to Overhead Reach load?

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

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

Warm-up. Done at the start to get the body ready. ≈ 4 min with rest.

### How many sets and reps of the Squat to Overhead Reach?

Strength: 2–3 sets of 8–12 reps, rest 1 min, 4 reps in reserve. Muscle growth: 2–3 sets of 12–20 reps, rest 1 min, 3–4 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 4 reps in reserve.

### What can I do instead of the Squat to Overhead Reach?

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 Squat to Overhead Reach?

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

### What is a harder version of the Squat to Overhead Reach?

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

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

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