Bodyweight Overhead Squat Press
Squat & press! This bodyweight exercise builds strength in your legs, core, and shoulders. Do it anywhere, anytime!
The Bodyweight Overhead Squat Press is a compound exercise that mainly works the quads and chest, with help from the core and back. No equipment needed: it uses just your bodyweight.
Bodyweight Overhead Squat Press Muscles Worked
Primary
Quads (quadriceps femoris); Upper Chest (pectoralis major, clavicular head)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Bodyweight Overhead Squat Press Variations and Alternatives
How to do the Bodyweight Overhead Squat Press
Starting Position:
Stand with your feet shoulder-width apart, toes pointing slightly outwards.
Keep your arms bent at the elbows, bringing your hands to shoulder height with your palms facing out. This is your starting position.
Squatting Down:
Engage your core and keep your chest lifted.
Lower your body by bending your knees and pushing your hips back, as if sitting into a chair.
Keep your weight balanced over your heels and ensure your knees don’t extend past your toes.
Lower yourself until your thighs are parallel to the ground or as low as comfortable.
Overhead Press:
As you reach the lowest point of your squat, prepare to transition into the overhead press.
While standing up from the squat, extend your legs and push through your heels.
Simultaneously, raise your arms overhead, keeping your elbows slightly in front of your ears. Your arms should be straight above your head at the top of the movement.
Returning to Start:
Lower your arms back to shoulder height as you descend into the next squat.
Repeat the movement for the specified number of repetitions.
Tips:
Maintain good posture throughout the exercise; avoid rounding your back.
Keep your head in a neutral position, looking straight ahead.
If you experience any discomfort in your knees or back, adjust your range of motion accordingly.
Bodyweight Overhead Squat Press FAQs
What muscles does the Bodyweight Overhead Squat Press work?
The Bodyweight Overhead Squat Press mainly works the quads and chest, with help from the core and back. The main muscles are the quadriceps femoris and pectoralis major.
What equipment do you need for the Bodyweight Overhead Squat Press?
None. The Bodyweight Overhead Squat Press is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Overhead Squat Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Overhead Squat Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Bodyweight Overhead Squat Press variations and alternatives?
Similar exercises include the Bodyweight Full-Squat with Overhead Press, Bodyweight Standing Arnold-Press, Bodyweight Thruster and Dumbbell Squat to Overhead Press.
Training calculators
Work out the numbers behind your training before your next session.