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Overhead PVC Squat

Improve mobility & strength! This squat variation challenges your balance, core, and shoulder stability. Great for all levels.

The Overhead PVC Squat is a compound exercise that mainly works the quads, back, chest and glutes & hips, with help from the core, shoulders and traps. You'll need: barbell or stretching stick or weight plates.

Overhead PVC Squat demo video 2
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Barbell
Barbell
Stretching Stick
Stretching Stick
Weight Plates
Weight Plates

Overhead PVC Squat Muscles Worked

Primary

Quads (quadriceps femoris); Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head); Glutes (gluteus maximus)

Secondary

Obliques; Abdominals (rectus abdominis); Front Shoulder (anterior deltoid); Upper Traps (trapezius, upper fibers)

Overhead PVC Squat Variations and Alternatives

How to do the Overhead PVC Squat

  1. Stand with your feet shoulder-width apart or slightly wider.

  2. Hold a PVC pipe or lightweight bar above your head with a wide grip. Your hands should be positioned so that your arms form a wider than 90-degree angle at the elbow when viewed from the side.

  3. With your arms extended and the pipe held firmly overhead, engage your core and keep your chest up.

  4. Begin the squat by pushing your hips back and bending your knees, keeping the weight evenly distributed over your feet.

  5. Squat down as deep as you can while keeping the PVC pipe overhead and your heels on the ground.

  6. Keep your arms and back straight throughout the movement. The PVC pipe should stay in line with your heels as you descend.

  7. Once you've reached the bottom of your squat, reverse the motion and drive up through your heels, extending your hips and knees to return to the starting position.

  8. Maintain control of the PVC pipe overhead throughout the entire movement. Keep the movement slow and fluid to maximize the mobility benefit.

The PVC overhead squat is a great exercise for developing lower body strength and mobility, as well as stability in the shoulders and upper back. Perform this exercise using light resistance, such as with a PVC pipe, to focus on form, mobility, and technique, especially if you're new to overhead squats or are using it as a warm-up for heavier lifting.

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Overhead PVC Squat FAQs

What muscles does the Overhead PVC Squat work?

The Overhead PVC Squat mainly works the quads, back, chest and glutes & hips, with help from the core, shoulders and traps. The main muscles are the quadriceps femoris, latissimus dorsi, pectoralis major and gluteus maximus.

What equipment do you need for the Overhead PVC Squat?

Barbell or stretching stick or weight plates.

Is the Overhead PVC Squat 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 Overhead PVC Squat go on?

It belongs on leg day in a push/pull/legs routine.

What are some Overhead PVC Squat variations and alternatives?

Similar exercises include the Front Rack Stretch, Overhead Shoulder PVC Stretch, PVC Figure 8 and PVC Good-Morning.

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