How to do a PVC Overhead Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
PVC Pipe
Workouts with PVC Overhead Squat
Instructions for Proper Form
PVC Overhead Squat is a variation on the more standard Overhead Squat. Like other squat variations, this compound exercise primarily targets your quadriceps. Using a PVC pipe instead of a barbell adds less weight, making this a great exercise for learning form and improving shoulder mobility without additional resistance. It's an excellent starting point for progressing to heavier overhead squats.
- Stand with your feet as wide as comfortably possible with toes pointed slightly outward.
- Grab the PVC pipe with both hands using a wide grip.
- Lock arms as you bring the PVC pipe overhead.
- Brace your core as you initiate a squat by bending the knees and pushing your hips back.
- Slowly descend keeping your arms perpendicular to the ground and PVC near the center by engaging the upper back.
- Maintain a forward looking chest as you continue to descend into a full squat.
- Bring the PVC pipe back to starting position by extending the knees and bringing the hips forward.
Alternatives & Variations to PVC Overhead Squat
1. Butt Kick
2 mSCORESWAPPED 84 TIMESButt Kick is a bodyweight plyometric exercise that primarily targets the hamstrings. This exercise involves kicking your heels up toward your glutes in a running or marching motion. It’s a great exercise for improving running form and increasing cardiovascular endurance. Additionally, it can help improve flexibility and strength in the hamstrings, making it a nice addition to warm-ups or cardio intervals.
2. Hip Flow
13.6 mSCORESWAPPED 75 TIMESHip Flow is a dynamic sequence of movements that targets the hip flexors, glutes, and lower back. This compound exercise is designed to improve mobility, flexibility, and stability in the hip region. By flowing through various movements, you enhance the range of motion and activate multiple muscle groups, making it an excellent warm-up or accessory exercise for lower body workouts.
3. Lunge Twist
10.9 mSCORESWAPPED 38 TIMESLunge Twist is a variation on the more standard Lunge. Like other Lunge variations, this compound exercise primarily targets the quadriceps, glutes, and hamstrings. By adding a twist to each lunge, you also engage your core and obliques, increasing the overall demand for stability and coordination. This provides a dynamic way to enhance core strength and improve functional stability during lower body workouts.
4. Air Squats
92.1 mSCORESWAPPED 29 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
5. Runners Butt Kick
3.6 mSCORESWAPPED 24 TIMESRunner's Butt Kick is a bodyweight exercise that primarily targets the hamstrings and glutes. This movement is similar to running in place, but involves kicking your heels up towards your glutes with each step. It’s a great cardio exercise that also helps improve flexibility and can aid in warming up your lower body muscles before more intense workouts.
6. Butt Scoot
7.4 mSCORESWAPPED 23 TIMESButt Scoot is a bodyweight exercise that primarily targets the glutes and core. The exercise involves sitting on the ground and using your glutes to scoot forward. This is an excellent way to engage your glutes and develop functional strength. Additionally, it can help improve coordination and stability as you move your body across the floor.
7. Overhead Squat
80.3 mSCORESWAPPED 20 TIMESStrengthens the legs, core, and shoulders by squatting with the barbell held overhead. This exercise challenges balance and mobility, improving overall body strength and stability.
8. Shin Box Quad
11.1 mSCORESWAPPED 19 TIMESShin Box Quad is a dynamic stretch that primarily targets the hips and quads. By seamlessly transitioning between different positions, this exercise enhances hip mobility and flexibility. It also engages the core for stability throughout the movement, making it a beneficial addition for improving overall lower body mobility and coordination.
9. Squat with Rotation
10.2 mSCORESWAPPED 17 TIMESSquat with Rotation is a compound exercise and a variation of the traditional squat that targets the quads, glutes, and core. The added rotation at the top of the squat can enhance core activation and improve rotational stability, which is particularly beneficial for athletes. This movement also helps in developing functional strength, as it mimics real-world activities that require both lower body power and core stability.
10. Lunge with Ankle Grab
9.6 mSCORESWAPPED 12 TIMESLunge with Ankle Grab is a variation of the standard Lunge. Like other Lunge variations, this compound exercise primarily targets the quadriceps. By incorporating an ankle grab, you add a dynamic stretch to the movement which helps improve flexibility and balance. This exercise is particularly effective for enhancing muscle activation and mobility in your lower body.