Bodyweight Full Squat With Overhead Press

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart and toes pointed slightly outward.
2. Engage your core and pull your shoulder blades back and down to create a stable upper back.
3. Position your hands at shoulder height with palms facing each other, as if holding invisible weights.

How to do it

1. Inhale as you hinge at the hips and bend your knees to lower into a full squat, keeping your chest upright and heels glued to the floor.
2. Exhale and drive through your heels to return to a standing position.
3. As you rise, simultaneously press your arms straight up toward the ceiling until your elbows are locked and biceps are beside your ears.
4. Lower your hands back to shoulder height with control to complete one repetition.

Form checklist

• Keep your knees tracking over your toes throughout the squat.
• Maintain a neutral spine; do not let your lower back round at the bottom of the movement.
• Ensure your weight stays centered over your mid-foot and heels, not your toes.
• Avoid shrugging your shoulders toward your ears during the overhead press phase.

Pro tips

• Focus on the timing: the arms should reach full extension exactly as your legs reach full extension for maximum kinetic energy transfer.
• Squeeze your glutes and brace your abs hard at the top of the movement to prevent your lower back from arching during the press.

Make it harder

• Perform the overhead press while holding the bottom of the squat position to increase time under tension for the quads and core.
• Add a pause at the bottom of the squat to eliminate momentum and force more muscle fiber recruitment.

Frequently asked

What muscles does the bodyweight full squat with overhead press work?

The bodyweight full squat with overhead press primarily targets the abs, deltoids, glutes, and quadriceps, and also works the erector spinae and rotator cuff as secondary muscles.

What equipment do you need for the bodyweight full squat with overhead press?

The bodyweight full squat with overhead press requires no equipment — just your body weight.

Is the bodyweight full squat with overhead press good for beginners?

The bodyweight full squat with overhead press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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