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Back · Strengthening

Overhead squat with arms extended above the head

Overhead squat, 3 sets, 8 repetitions, arms extended above the head

Illustration of the Overhead squat with arms extended above the head exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Description: Stand with feet shoulder-width apart, arms extended above the head. Simultaneously flex the hips and knees by pushing the pelvis backward, keeping heels on the ground and back straight. Descend until your thighs are parallel to the floor, then rise back to standing by extending the hips and knees.

Tips: Keep the knees aligned with the feet and maintain a straight trunk throughout the movement. Do not let the heels lift off the ground and keep the arms fully extended overhead.

Progression: Gradually increase the number of repetitions or add light weights as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Standing, feet shoulder-width apart, arms extended above the head
Clinical goal
Muscle strengthening of the lumbar region
Also known as
overhead squat, squat with arms raised, leg flexion with arms extended

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.