The squat to overhead reach is a bodyweight exercise that combines a traditional squat with an overhead arm extension. It targets the quadriceps while also engaging the glutes, hamstrings, and core. This movement helps improve lower body strength, mobility, and coordination.
Also Works
GlutesHamstringsCore
How to Perform
1
Stand with your feet shoulder-width apart and toes slightly turned out.
2
Lower your body down into a squat position by bending your knees and pushing your hips back.
3
As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
4
Return to the starting position by lowering your arms and bending your knees to squat down again.
5
Repeat for the desired number of repetitions.
Pro Tips
•As you stand from the squat, reach both arms overhead in one fluid motion, extending through the fingertips.
•Keep your weight in your heels during the squat and shift to the balls of your feet as you reach overhead.
•Breathe in as you squat down and exhale as you drive up and reach, creating a rhythmic flow.
Common Mistakes
•Not squatting deep enough before reaching up, which reduces the lower body benefit of the exercise.
•Arching the lower back excessively during the overhead reach instead of bracing the core.
•Rushing through the movement without coordinating the squat and reach as one fluid motion.