Bodyweight Overhead Squat exercise animation (Hombre)

Bodyweight Overhead Squat

Músculo objetivo
Gluteus Maximus, Quadriceps
Músculos sinergistas
Adductor Magnus, Soleus
Equipamiento
Body weight
Parte del cuerpo
Thighs
Tipo
Strength

The bodyweight overhead squat is a mobility and stability drill that targets the glutes (gluteus maximus) and quadriceps while the adductor magnus and soleus assist. Holding your arms locked overhead with no weight, it trains the ankle, hip, and shoulder mobility needed to squat deep with an upright torso, making it a common warm-up and a foundation for loaded overhead squats.

Cómo hacer el Bodyweight Overhead Squat

  1. 1Stand tall with your feet roughly shoulder-width apart and your toes turned out slightly.
  2. 2Raise both arms straight overhead with your hands wider than shoulder-width, palms facing each other and elbows fully locked out.
  3. 3Pull your shoulder blades down and back so your upper arms frame your head and the arms stay vertical.
  4. 4Brace your core, then sit your hips down and back, bending at the knees and ankles as you descend.
  5. 5Squat as deep as your mobility allows while keeping your torso upright and the arms locked behind your ears.
  6. 6Keep your heels flat and your knees tracking over your toes at the bottom.
  7. 7Drive through your whole foot to stand back up, keeping the arms overhead and finishing tall.
  8. 8Complete your reps, then lower your arms under control.

Consejos de técnica

  • Keep the arms reaching straight up and slightly back so the bar path stays over your midfoot — let them drift forward and you'll fold at the hips.
  • Spread the floor with your feet to keep your knees tracking over your toes and your arches from collapsing.
  • Inhale and brace before you descend, then keep tension through the whole range to stay upright.
  • If your heels lift or your arms fall forward, reduce depth or raise your heels slightly until your ankle and shoulder mobility improve.

Errores comunes

  • Letting the arms drift forward in front of your head, which pulls your chest down and shifts load away from the glutes and quads.
  • Letting the heels rise and the weight shift onto your toes, which kills balance and stresses the knees.
  • Rounding the lower back at the bottom instead of staying braced, which puts the spine at risk.
  • Caving the knees inward as you stand, which loses tension and strains the joint.

Preguntas frecuentes

What muscles does the bodyweight overhead squat work?

It primarily works the glutes (gluteus maximus) and quadriceps, with the adductor magnus and soleus assisting. Holding the arms overhead also demands shoulder and upper-back stability.

How wide should my stance be?

About shoulder-width with your toes turned out slightly is a good default. Find the width that lets you reach full depth with an upright torso and your heels flat.

Is the bodyweight overhead squat good for beginners?

Yes. Because there's no load, it's a safe way to build the ankle, hip, and shoulder mobility a squat needs, and it's a useful warm-up or progression before adding any weight overhead.

Why do my arms fall forward at the bottom?

Usually limited shoulder or ankle mobility. Work on overhead reach and ankle dorsiflexion, and reduce your depth until you can hold the arms locked behind your ears through the full range.

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