Bodyweight Full-Squat with Overhead Press

1. Starting Position:

   • Stand with your feet shoulder-width apart.

   • Keep your toes slightly pointed out.

   • Raise your arms to shoulder height, with your elbows bent at a 90-degree angle and palms facing forward.

2. Squat Down:

   • Begin the squat by pushing your hips back as if you are going to sit in a chair.

   • Bend your knees and lower your body until your thighs are parallel to the ground or as low as you can comfortably go.

   • Keep your chest lifted and your back straight throughout the movement.

   • Ensure that your knees stay in line with your toes and do not extend beyond them.

3. Hold the Squat:

   • Pause at the bottom of the squat for a moment, engaging your core and maintaining your balance.

4. Return to Standing:

   • Press through your heels and push your body back up to the starting position, straightening your legs.

   • As you rise, extend your arms overhead until they are fully straightened.

5. Finish the Movement:

   • At the top, ensure that your arms are straight and aligned with your ears, with your body in a straight line from head to heels.

   • Take a breath and lower your arms back to shoulder height to return to the starting position.

6. Repeat:

   • Perform the squat and overhead press for the desired number of repetitions, focusing on form and control.

Tips:

• Keep your core engaged throughout the exercise to protect your back.

• If you're new to this movement, practice the squat without the overhead press before adding the arm movement.

• Ensure you maintain a smooth, controlled motion to prevent injury.