Legs · Bodyweight
Bodyweight Full Squat with Overhead Press
How to do the bodyweight full squat with overhead press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand with feet shoulder-width apart and arms raised overhead. Squat down until your thighs reach at least parallel while keeping your arms extended, then drive through your heels to stand and press your arms tall at the top.
- 1Your quads and glutes driving you up out of the squat
- 2Your shoulders and triceps reaching tall at the top
- 3A braced core linking your lower and upper body
Common mistakes
- Do not let your knees cave inward as you stand
- Avoid arching your low back to reach the arms overhead
- Do not let your chest collapse forward at the bottom
Muscles worked
The bodyweight full squat with overhead press mainly works the quads, glutes, and front delts, with the triceps, hamstrings, side delts, upper traps, upper abs, and lower abs assisting.
- QuadsPrimary
- GlutesPrimary
- Front DeltsPrimary
- TricepsSupport
- HamstringsSupport
- Side DeltsSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- ForearmsMinor
- Upper ChestMinor
- Lower BackMinor
- Lower TrapsMinor
- ObliquesMinor
- CalvesMinor
- AdductorsMinor
Kovo programs the bodyweight full squat with overhead press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.