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Upper Legs Exercise · Body Weight

Squat To Overhead Reach exercise animation

Squat To Overhead Reach

Category
Upper Legs
Equipment
Body Weight
Target
Quads

Adding an overhead reach at the top of a squat turns a lower-body exercise into a full-body one, syncing hip extension with shoulder flexion the way a lot of real-world lifting and reaching actually happens. It's a favorite in functional and warm-up circuits because it gets the whole body moving through one continuous pattern instead of isolating a single joint. Keep the core braced as the arms go overhead so the lower back doesn't overextend to compensate.

How to Do the Squat To Overhead Reach

  1. Take a shoulder-width stance with your toes turned out slightly.
  2. Bend your knees and push your hips back to lower into a squat.
  3. As you rise out of the squat, reach your arms straight overhead toward the ceiling.
  4. Return to the start by lowering your arms and bending your knees to squat down once more.
  5. Execute the desired number of reps with smooth cadence and consistent focus on the quads.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Squat To Overhead Reach primarily targets the Quads, with Glutes as the primary synergist muscle group, along with the Hamstrings, Core.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads

Equipment Alternatives

Don't have body weight? These target the same quads with different equipment.

Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Dumbbell Goblet Squat Dumbbell Goblet Squat Dumbbell · Quads

FAQ

What muscles does the Squat To Overhead Reach work?
The Squat To Overhead Reach primarily targets the quads, with the glutes and hamstrings, core assisting.
What equipment do I need for the Squat To Overhead Reach?
The Squat To Overhead Reach is done with no equipment — just body weight.
What's a good alternative to the Squat To Overhead Reach?
If you don't have access to the space or setup it needs, the Assisted Prone Lying Quads Stretch targets the same quads using assisted instead.