Slam Squat
Build explosive power and core stability with the Slam Squat. This dynamic move combines a deep squat with a rhythmic overhead reach to boost your heart rate and strengthen your lower body.
The Slam Squat is a compound exercise that mainly works the quads, glutes & hips and hamstrings. No equipment needed: it uses just your bodyweight.
Slam Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus); Hamstrings
How to do the Slam Squat
Setup
Standing with feet shoulder-width apart, arms raised overhead.
Movement
Initiate the movement by pushing the hips back and bending the knees to lower into a squat position while keeping the chest tall.
As you descend, bring the hands downward in a controlled sweeping motion toward the ground.
Once the squat is reached with thighs roughly parallel to the floor, drive through the heels to return to the starting upright position by extending the hips and knees.
Simultaneously, sweep the arms back up to the starting position overhead, mimicking the motion of a slam.
Form Tips
Keep the weight evenly distributed through your entire foot throughout the exercise.
Ensure your knees track in line with your toes.
Maintain a neutral spine throughout the entire range of motion.
Slam Squat FAQs
What muscles does the Slam Squat work?
The Slam Squat mainly works the quads, glutes & hips and hamstrings. The main muscles are the quadriceps femoris, gluteus maximus and hamstrings.
What equipment do you need for the Slam Squat?
None. The Slam Squat is a bodyweight exercise, so you can do it anywhere.
Is the Slam Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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