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Upper Legs · Body Weight
Bodyweight Full Squat With Overhead Press
Bodyweight Full Squat With Overhead Press 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 Press
- Stand with your feet shoulder-width apart and your arms extended just in front of your knees.
- Lower your body into a squat position until your thighs are parallel to the floor, keeping your back straight.
- Stand up from the squat while pressing your hands overhead, extending your arms fully.
- Lower your hands back down as you descend into the next squat. 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.
- Avoid locking your elbows when pressing overhead to keep tension on your muscles and protect your joints.
Bodyweight Full Squat With Overhead Press alternatives
More quads exercises
Bodyweight Full Squat With Overhead Press FAQ
What muscles does Bodyweight Full Squat With Overhead Press work?
Bodyweight Full Squat With Overhead Press 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 Press?
None. Bodyweight Full Squat With Overhead Press 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 Press 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 Press 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 Press 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 Press?
Other exercises for the quads include Dumbbell Press Squat, Barbell Overhead Squat, Barbell Full Squat and Barbell Full Zercher Squat.
For developers
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