Bodyweight Full Squat with Overhead Press (VERSION 2)

Bodyweight Full Squat with Overhead Press demonstration gif

Instructions:

  • 1Begin in a standing position with your feet shoulder width apart
  • 2Squat down by bending your knees and hips until your thighs are parallel to the floor
  • 3Push up to a standing position, while simultaneously extending your arms overhead
  • 4Lower your arms as you squat down again
  • 5Repeat for the desired number of repetitions

Tips:

  • Keep your back straight and chest lifted during the exercise
  • Engage your core throughout the movement
  • Ensure your knees do not go past your toes when squatting
  • Exhale as you stand up and press, inhale as you lower

Bodyweight Full Squat with Overhead Press

The Bodyweight Full Squat with Overhead Press is a dynamic exercise that effectively engages multiple muscle groups, making it a powerful addition to any fitness regimen. This full-body movement not only builds strength but also improves balance and flexibility.

As you perform this exercise, you’ll primarily target the muscles in the legs, core, and shoulders. The squat engages the quadriceps, glutes, and hamstrings, while the overhead press works the shoulders and arms. By combining these movements, you’ll enhance your overall functional strength and endurance.

How to Perform the Bodyweight Full Squat with Overhead Press

  1. Begin by standing with your feet shoulder-width apart and your arms extended overhead.
  2. Lower your body into a full squat, keeping your chest lifted and your core engaged.
  3. As you rise back up from the squat, press your arms overhead, extending fully at the top.
  4. Return your arms to the starting position and repeat for the desired number of repetitions.

Tips for Success

  • Focus on Form: Maintaining proper posture is crucial. Keep your back straight and knees aligned with your toes throughout the movement.
  • Breathing: Inhale as you lower into the squat and exhale as you press upwards. This will help improve your performance and stability.
  • Start Slow: If you're new to this exercise, practice the squat and overhead press separately to build confidence before combining them.
  • Modify as Needed: If performing a full squat is challenging, feel free to start with a partial squat, gradually increasing your depth as you build strength.

This exercise is often referred to as a "Squat and Press" or "Squat to Overhead Press." It’s a versatile movement suitable for all fitness levels, making it an excellent choice for anyone looking to enhance their workout routine.

Incorporating the Bodyweight Full Squat with Overhead Press into your training will not only help you develop strength but also improve your coordination and balance over time. Stay consistent, and enjoy the benefits of this effective exercise!

Bodyweight Full Squat with Overhead Press Muscles Worked

Arms

Back

Core

Legs