Exercise guide · Beginner · Compound

Squat to Overhead Reach: How to Do It & Muscles Worked

The squat to overhead reach is a bodyweight exercise that combines a traditional squat with an overhead arm extension. It targets the quadriceps while also engaging the glutes, hamstrings, and core. This movement helps improve lower body strength, mobility, and coordination.

Primary muscles
Quads
Equipment
Body Weight
Level · type
Beginner · Compound
Demonstration of the squat to overhead reach
Front view: muscles worked by the squat to overhead reach. Primary: quads. Secondary: hamstrings, abs, glutes and obliques.
Back view: muscles worked by the squat to overhead reach. Primary: quads. Secondary: hamstrings, abs, glutes and obliques.
Primary Secondary

How to do the squat to overhead reach

  1. Step 1: Stand with your feet shoulder-width apart and toes slightly turned out.
  2. Step 2: Lower your body down into a squat position by bending your knees and pushing your hips back.
  3. Step 3: As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
  4. Step 4: Return to the starting position by lowering your arms and bending your knees to squat down again.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the squat to overhead reach by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Squat to Overhead Reach alternatives

More exercises that train the quads as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.