Bodyweight full squat with overhead press

Category

Calisthenics

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Deltoids

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand with your feet shoulder-width apart and your arms extended just in front of your knees.
2. Lower your body into a squat position until your thighs are parallel to the floor, keeping your back straight.
3. Stand up from the squat while pressing your hands overhead, extending your arms fully.
4. Lower your hands back down as you descend into the next squat. Repeat the movement for the desired number of repetitions.

Form tips

• Maintain a neutral spine and avoid rounding your back during the exercise to ensure proper form.
• Ensure your knees are aligned with your toes during the squat to prevent strain on your knees.
• Avoid locking your elbows when pressing overhead to keep tension on your muscles and protect your joints.