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Upper Legs · Body Weight
Bodyweight Overhead Squat
Bodyweight Overhead Squat is an advanced 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 4-5 sets of 4-8 reps, and it burns about 7.3 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 4-5 × 4-8
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Shoulders · Deltoids
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Bodyweight Overhead Squat
- Stand with your feet shoulder-width apart and your arms extended overhead.
- Lower your body into a squat position until your thighs are parallel to the floor, keeping your arms extended overhead.
- Stand back up to the starting position, maintaining the arm position throughout.
- Repeat the movement for the desired number of repetitions.
Form tips
- Engage your core to maintain stability and proper alignment throughout the exercise.
- Keep your chest lifted and your back straight to avoid leaning forward excessively.
- Ensure your knees are aligned with your toes during the squat to prevent strain on your knees.
Bodyweight Overhead Squat alternatives
More quads exercises
Bodyweight Overhead Squat FAQ
What muscles does Bodyweight Overhead Squat work?
Bodyweight Overhead Squat mainly works the quads in the upper legs (Quadriceps Femoris, Deltoids, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Bodyweight Overhead Squat?
None. Bodyweight Overhead Squat is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bodyweight Overhead Squat should I do?
Start with 4-5 sets of 4-8 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bodyweight Overhead Squat good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Bodyweight Overhead Squat burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Bodyweight Overhead Squat?
Other exercises for the quads include Barbell Overhead Squat, Normal Squat Smith Machine, Barbell Jump Squat and Dumbbell Goblet Squat.
For developers
Use Bodyweight Overhead Squat in your app
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.
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