bodyweight full squat with overhead front raise

Category

Functional

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Deltoids, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Start in a squat position with your feet shoulder-width apart, your torso leaning slightly forward, and both arms extended between your thighs.
2. Begin to straighten your legs to rise into a standing position while simultaneously raising both arms straight overhead.
3. Fully extend your legs and arms, standing tall with your arms overhead.
4. Lower your body back into the squat position, bringing your arms back down between your thighs. Repeat the movement for the desired number of repetitions.

Form tips

• Maintain a neutral spine throughout the movement to protect your back and improve stability.
• Keep your knees aligned with your toes during the squat to avoid putting strain on your knees.
• Focus on a controlled descent back into the squat to ensure smooth and effective movement.