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Quadriceps · Beginner

Bodyweight Full Squat with Overhead Reach

Deep bodyweight squat followed by an unloaded overhead reach for leg endurance, upright posture, and shoulder-position control.

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Bodyweight Full Squat with Overhead Reach demonstration

Exercise overview

Training details

QuadricepsGlutesShouldersCore

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand in a comfortable squat stance with your arms relaxed and feet fully planted.
  2. 02Brace lightly and descend to the deepest squat you can control without the heels lifting or the trunk collapsing.
  3. 03Drive through the whole feet to stand while sweeping both arms overhead.
  4. 04Finish tall with elbows straight and ribs stacked over the pelvis; the arms are reaching, not pressing an external load.
  5. 05Lower the arms, reset the stance, and repeat with the same controlled depth.

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Variations

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Alternatives

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