Overhead Squat

1. Start by standing with your feet approximately shoulder-width apart, toes slightly pointed outward.

2. Extend your arms above your head, keeping them as straight as possible. Your arms should be in line with your ears, and your palms should be facing forward or inward, depending on flexibility.

3. Retract your shoulder blades slightly to engage your upper back and maintain a solid upper body posture.

4. Brace your abdominal muscles to stabilize your core throughout the movement.

5. Begin the squat by pushing your hips back and bending your knees as if you're about to sit back into a chair.

6. Go down as low as you can while maintaining an upright torso and keeping your heels on the ground. Aim for at least the thighs to become parallel with the floor.

7. Ensure that your knees track outwards in line with your toes and do not collapse inward.

8. Drive through the heels to return to the starting position, straightening your legs and keeping the arms overhead.

9. Repeat the movement for the desired number of repetitions, keeping the motion controlled and fluid throughout the set.

Important Tips: Keep your weight centered over your feet and avoid letting your knees move too far forward past your toes. It is essential to maintain tightness in your upper body to support the overhead arm position. If you struggle with flexibility, work on your shoulder mobility and thoracic extension to perform this exercise correctly. If you are new to this exercise, practice the movement pattern without arms overhead or use a broomstick or lightweight rod to help with balance and form before progressing to the full bodyweight overhead squat.

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