Quads exercise · body weight
Squat to Overhead Reach
The squat to overhead reach is a bodyweight exercise that targets the quads, with the glutes, hamstrings and core assisting.
- Target muscle
- Quads
- Also works
- Glutes, hamstrings, core
- Equipment
- Body weight
- Body part
- Upper legs
How to do the squat to overhead reach
- Stand with your feet shoulder-width apart and toes slightly turned out.
- Lower your body down into a squat position by bending your knees and pushing your hips back.
- As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
- Return to the starting position by lowering your arms and bending your knees to squat down again.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the quads. The glutes, hamstrings and core work as secondary muscles. See all quad exercises or every bodyweight exercise.
