---
title: "Bodyweight Overhead Squat"
description: "Stand with your feet shoulder-width apart and your arms extended overhead."
locale: en
slug: bodyweight-overhead-squat
url: "https://hi.fitness/exercises/bodyweight-overhead-squat"
primaryMuscle: "Quads"
secondaryMuscles: ["Calves","Front delts","Glutes","Hamstrings"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/3c44df82-bodyweight-overhead-squat.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Bodyweight Overhead Squat

Stand with your feet shoulder-width apart and your arms extended overhead.

## How to do it

1. Stand with your feet shoulder-width apart and your arms extended overhead.
2. Lower your body into a squat position until your thighs are parallel to the floor, keeping your arms extended overhead.
3. Stand back up to the starting position, maintaining the arm position throughout.
4. 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.

## Similar exercises

- [Bulgarian Split Squat](https://hi.fitness/exercises/bulgarian-split-squat) - Quads · Other
- [Chair Squat](https://hi.fitness/exercises/chair-squat) - Quads · Other
- [Wall Sit Bodyweight](https://hi.fitness/exercises/wall-sit-bodyweight) - Quads · Other
- [Wall Squat Bodyweight](https://hi.fitness/exercises/wall-squat-bodyweight) - Quads · Other
- [Resistance Band Squat Jump](https://hi.fitness/exercises/resistance-band-squat-jump) - Quads · Resistance band
- [Dumbbell Bench Squat](https://hi.fitness/exercises/dumbbell-bench-squat) - Quads · Dumbbell
- [Assisted Pistol Squats](https://hi.fitness/exercises/assisted-pistol-squats) - Quads · Other
- [Exercise Ball Wall Squat](https://hi.fitness/exercises/exercise-ball-wall-squat) - Quads · Stability ball