The Overhead Squat

In the fitness industry, the Squat is one of the most effective functional movements we use and the correct technique can yield enormous benefit to our muscles and joints.

A dynamic squat will engage all the muscles in the body’s posterior chain and condition those muscles in harmony with the associated joints. As a result, the body can move as one functional unit.

Here’s an example diagram of the right and wrong way to approach your squat.

Top Tip:
On your descent: Try to keep your knees in place and sit back onto an imaginary chair.

On your ascent: Dig your heels into the ground and try to feel the muscles in the back of your legs (including your glutes) fully engage. It sometimes helps to lift your toes off the ground too!

Example: Left… Nice job!

  • Knees are directly over the toes and don’t protrude forward.
  • The back is straight and the torso stabilised by the core muscles - enough to prevent forward tipping.


Example: Right… Uh oh!

  • The knees┬áhave run amok and gone over the toes - if this doesn’t cause pain or discomfort on the ascending part of the Squat; it soon will!
  • The torso has tipped forward and protrudes over the knees. This can be an indication of inactive core stabilisers and place even more load over those poor knees.
  • The arms won’t raise any further than the ears which may indicate tightness in multiple muscle groups, namely, mid-back, shoulder girdle and pecs.