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Upper Legs · Body Weight
Bodyweight Full Squat With Overhead Front Raises
Bodyweight Full Squat With Overhead Front Raises is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
- Shoulders · Deltoids
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Bodyweight Full Squat With Overhead Front Raises
- Stand with your feet shoulder-width apart and your arms extended in close to your knees.
- Lower your body into a squat position until your thighs are parallel to the floor, while simultaneously raising your arms overhead.
- Stand back up to the starting position, lowering your arms back close to your knees.
- Repeat the movement for the desired number of repetitions.
Form tips
- Maintain a neutral spine and avoid rounding your back during the exercise to ensure proper form.
- Ensure your knees are aligned with your toes during the squat to prevent strain on your knees.
- Move at a controlled pace, especially when lifting and lowering your arms, to avoid unnecessary strain and enhance muscle engagement.
Bodyweight Full Squat With Overhead Front Raises alternatives
More quads exercises
Bodyweight Full Squat With Overhead Front Raises FAQ
What muscles does Bodyweight Full Squat With Overhead Front Raises work?
Bodyweight Full Squat With Overhead Front Raises mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus, gluteus mideus and Deltoids). The hamstrings and calves work as secondary muscles.
What equipment do you need for Bodyweight Full Squat With Overhead Front Raises?
None. Bodyweight Full Squat With Overhead Front Raises is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bodyweight Full Squat With Overhead Front Raises should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bodyweight Full Squat With Overhead Front Raises good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Bodyweight Full Squat With Overhead Front Raises burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Bodyweight Full Squat With Overhead Front Raises?
Other exercises for the quads include Barbell Full Squat, Dumbbell Front Squat, Barbell Overhead Squat and Barbell Full Squat(back).
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_3V7ZW5" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_3V7ZW5", "name": "Bodyweight Full Squat With Overhead Front Raises", "model": "male", "target": "Quads", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_3V7ZW5/mp4-720.mp4?…", "poster": "https://…/ex_3V7ZW5/poster.jpg?…" } }