Bodyweight Squat Overhead Press

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and toes slightly pointed outward.
2. Bring your hands up to shoulder height with palms facing each other and elbows tucked slightly forward.
3. Engage your core and maintain an upright chest with your gaze forward.

How to do it

1. Inhale as you lower your hips back and down into a squat until your thighs are at least parallel to the floor.
2. Exhale as you drive through your heels to return to a standing position.
3. In one fluid motion as you stand, press your arms straight up toward the ceiling until your elbows are fully extended.
4. Lower your hands back to shoulder height with control as you prepare for the next repetition.

Form checklist

• Keep your heels glued to the floor during the squat phase.
• Ensure your knees track in line with your toes and do not cave inward.
• Maintain a neutral spine and avoid arching your lower back during the overhead press.
• Keep your core braced throughout the entire transition from squat to press.

Pro tips

• Focus on the kinetic chain by using the upward momentum from your legs to help drive your arms overhead.
• Squeeze your glutes and quadriceps hard at the top of the movement to create a stable platform for the press.

Make it harder

• Perform the movement with an explosive tempo to increase the cardiovascular demand and power output.
• Hold the bottom of the squat for two seconds before standing and pressing to increase time under tension for the lower body.

Frequently asked

What muscles does the bodyweight squat overhead press work?

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

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

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

Is the bodyweight squat overhead press good for beginners?

The bodyweight squat 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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