Overhead Dumbbell Squat

The overhead squat is a multi-joint exercise that increases strength in the lower body, particularly the legs. This exercise also improves upper body mobility and overall core strength.


  1. 34_A
    Hold a pair of dumbbells above your head, with palms facing each other. Hands should be just beyond shoulder-width. Feet will be slightly wider than shoulder-width, with toes pointed outward. This is your starting position.
  2. Overhead Dumbbell Squat
    Maintain a tight core, and push your hips back before bending at the knees to squat down. Make sure the dumbbells remain over head. Descend until thighs are parallel to ground, or as best you can. Pause and retract back to starting position.

Trainer’s Tips

  • Do not let the knees cave inward.
  • Make sure you complete the full squatting range of motion.
  • Do not bend the elbows as you support the weight overhead.