How to Do Bodyweight Overhead Squat

Bodyweight Overhead Squat is a full body exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Full body

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Bodyweight Overhead Squat

  1. 01Stand with feet slightly wider than shoulder-width and extend both arms straight overhead in a wide V-shape.
  2. 02Pull the shoulder blades down and back to lock the arms behind the plane of the ears.
  3. 03Descend into a squat by hinging at the hips and knees while keeping the chest vertical and arms high.
  4. 04Go as deep as possible without letting the arms drift forward or the lower back round.
  5. 05Drive through the heels to return to a standing position while maintaining the overhead arm lock.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bodyweight Overhead Squat

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.
  • Core Stabilises the spine and transfers force.
  • Quads Extends the knee, driving squats, lunges and jumps.
  • Front delts Raises the arm forward and overhead.
  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the heels lift or the torso collapses forward, widen the foot stance and turn the toes further outward to accommodate hip anatomy.

Same coaching engine used inside the A90 app

05 / FAQ

Bodyweight Overhead Squat questions

What muscles does Bodyweight Overhead Squat work?

Bodyweight Overhead Squat is catalogued as a full body exercise in A90 Training Club, with the full body as its primary muscle group.

How do you do Bodyweight Overhead Squat correctly?

Stand with feet slightly wider than shoulder-width and extend both arms straight overhead in a wide V-shape. Pull the shoulder blades down and back to lock the arms behind the plane of the ears. Descend into a squat by hinging at the hips and knees while keeping the chest vertical and arms high. Go as deep as possible without letting the arms drift forward or the lower back round. Drive through the heels to return to a standing position while maintaining the overhead arm lock.

What is the A90 coach tip for Bodyweight Overhead Squat?

If the heels lift or the torso collapses forward, widen the foot stance and turn the toes further outward to accommodate hip anatomy.

Is Bodyweight Overhead Squat suitable for beginners?

Bodyweight Overhead Squat is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Bodyweight Overhead Squat?

No. Bodyweight Overhead Squat is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

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