Squat to Overhead Reach
- Primary muscleQuads
- EquipmentBodyweight
- DifficultyBeginner
- TypeMobility · Knee-dominant
- Secondary muscles
- Glutes, Hamstrings, Abs
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Mobility
Track this exercise in SetGrip — no account needed
Sinking into a squat and then reaching tall overhead as you stand links two ranges most warm-ups treat separately: hip and ankle depth at the bottom, shoulder flexion and upper-back extension at the top. Run 8-10 unloaded, flowing reps before squat or press sessions - it is a mobility drill, not a strength exercise.
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.
Tip: Screw the feet into the floor and spread it apart to keep the knees out and the arch of the foot from collapsing.
Muscles worked
Primary
Quads · Legs
The quads extend the knee and drive you out of the bottom, and front squats and close stance variations put more on them.
Secondary
- Glutes — The glutes extend the hip on the way up and take more of the load the deeper you go and the wider your stance.
- Hamstrings
- Abs — The abs and obliques brace the trunk under the bar and should feel tight through the whole rep, not just on the way down.
Common mistakes
- Knees caving inward — push the knees out over the toes on the way up, especially out of the bottom where they most want to collapse.
- Hips shooting up first — if the hips rise faster than the chest on the way up, you turn the squat into a good morning; drive the chest and hips up together.
- Cutting the depth — get the hip crease below the top of the knee on every rep unless mobility genuinely stops you, in which case work on it.
- Losing the brace — take a big breath into the belly before each rep and hold it through the sticking point, then exhale on the way up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Warm-up | 1–2 × 20–30 s | None |
| Flexibility | 2–3 × 30–60 s | 15–30 s |
Squats go first in a lower body session when you are freshest. Follow them with Romanian deadlifts or leg press, or superset lighter sets with pull-ups to use the same rack.
Variations and alternatives
Frequently asked questions
What muscles does the Squat to Overhead Reach work?
The Squat to Overhead Reach primarily works the quads. It also involves the glutes, hamstrings and abs, which assist the movement and stabilise the joints.
Is the Squat to Overhead Reach good for beginners?
Yes. The Squat to Overhead Reach is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Squat to Overhead Reach?
If you cannot do the Squat to Overhead Reach, try the Squat to Overhead Reach with Twist. Each of them trains the quads through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Squat to Overhead Reach, a sensible starting point is warm-up: 1–2 × 20–30 s; flexibility: 2–3 × 30–60 s with 15–30 s rest. Use it after training or on rest days. Hold at a stretch you can breathe through, not the deepest position you can force.
Track the Squat to Overhead Reach in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.