Squat To Overhead Reach
Squat To Overhead Reach is built for your first months of training and works before or after your main squat.
How to do 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.
Squat To Overhead Reach Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.
Common Squat To Overhead Reach Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Cutting depth once the weight gets heavy
Pick a load that lets you reach the same depth on every rep.
Easier and Harder Than Squat To Overhead Reach
Swap Squat To Overhead Reach For
Squat To Overhead Reach — Frequently Asked Questions
How do you 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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Squat To Overhead Reach work?
The Squat To Overhead Reach primarily targets the quads. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Squat To Overhead Reach should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Squat To Overhead Reach good for beginners?
Yes. The Squat To Overhead Reach is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Squat To Overhead Reach?
Try the Squat On Bosu Ball, Barbell Clean And Press or the Leg Press. Each trains the quads with a similar movement pattern, so you can swap based on the equipment you have available.
