Bodyweight
All Fours Squad Stretch
Quads · Upper Legs
Intermediate6
Demonstration
IntermediateCompoundBodyweight
Squat To Overhead Reach
Quads · Upper Legs
4
sets
6–8
reps
2m
Rest time
~10
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart and toes slightly turned out.
- 2
Lower your body down into a squat position by bending your knees and pushing your hips back.
- 3
As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
- 4
Return to the starting position by lowering your arms and bending your knees to squat down again.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Quads
glutes
Secondary
gluteshamstringscore
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Bodyweight
Assisted Prone Lying Quads Stretch
Quads · Upper Legs
Beginner6
Bodyweight
Backward Jump
Quads · Upper Legs
Intermediate6
Bodyweight
Balance Board
Quads · Upper Legs
Intermediate6
Resistance band
Band One Arm Single Leg Split Squat
Quads · Upper Legs
Beginner9
Resistance band
Band Single Leg Split Squat
Quads · Upper Legs
Beginner9
Barbell
Barbell Bench Front Squat
Quads · Upper Legs
Advanced12
Barbell
Barbell Bench Squat
Quads · Upper Legs
Advanced12
Alternatives
Resistance band
Band One Arm Single Leg Split Squat
Quads · Upper Legs
Beginner9
Resistance band
Band Single Leg Split Squat
Quads · Upper Legs
Beginner9
Barbell
Barbell Bench Front Squat
Quads · Upper Legs
Advanced12
Barbell
Barbell Bench Squat
Quads · Upper Legs
Advanced12
Barbell
Barbell Clean And Press
Quads · Upper Legs
Advanced12
Barbell
Barbell One Leg Squat
Quads · Upper Legs
Advanced12