How to do a PVC Overhead Squat Hold
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About PVC Overhead Squat Hold
PVC Pipe
Workouts with PVC Overhead Squat Hold
Target muscles worked
Instructions for Proper Form
PVC Overhead Squat Hold is a static variation on the standard Overhead Squat. This compound exercise primarily targets the quadriceps, shoulders, and core. By using a PVC pipe, you can work on form and stability without adding significant weight, making it great for beginners or individuals looking to fine-tune their technique and improve flexibility and stability in the overhead position.
- Grasp a PVC pipe with both hands.
- Position your hands so that they are wider than your shoulders and grasp the barbell with an overhand grip, palms facing you.
- Stand with your feet just wider than shoulder-width apart.
- Engage your core, straighten your back, and keep your chest up to maintain proper form.
- Hold the PVC pipe overhead, keeping your arms straight and making sure your elbows are not locked out—the PVC pipe should be above and slightly behind your head.
- Hinge your hips back and bend your knees to drop into an overhead squat—stop when your form starts to break.
- Hold this position for a moment.
- Extend your legs and drive your hips forward by engaging your quads, glutes and hamstrings, maintaining the position of the PVC pipe overhead.
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Generate My PlanAlternative Exercises to PVC Overhead Squat Hold
1. PVC Overhead Squat
6 mSCORESWAPPED 7 TIMESPVC 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.
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2. Bodyweight Squat Hold
13.9 mSCORESWAPPED 6 TIMESBodyweight Squat Hold is a variation on the more standard Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. By holding the squat position, you maintain continuous muscle activation, which can help build endurance and stability. This is an excellent exercise for building foundational strength and improving form without adding any extra resistance.
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3. Machine Leg Press
95.1 mSCORESWAPPED 5 TIMESMachine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.
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4. Air Squats
92.1 mSCORESWAPPED 4 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.
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5. Leg Extension
99.4 mSCORESWAPPED 3 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
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6. Standing Broad Jump
36.6 mSCORESWAPPED 3 TIMESStanding Broad Jump is a compound, explosive exercise that primarily targets the quads, glutes, and hamstrings. By jumping forward from a standing position, you develop power and explosiveness in your lower body. This exercise is a great way to improve your jumping ability, agility, and can be easily incorporated into plyometric training.
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7. Dumbbell Step Up
84.4 mSCORESWAPPED 3 TIMESDumbbell Step Up is a weighted variation of the more standard Step Up. Similar to other Step Ups, this compound exercise primarily targets your quadriceps. By holding dumbbells you can add more resistance to this exercise without limiting your range of motion.
8. Dumbbell Thruster
62.6 mSCORESWAPPED 3 TIMESAdapts the traditional Thruster to use dumbbells, offering greater range of motion and requiring more stabilization. This variation targets the legs, shoulders, and core, improving overall strength, balance, and mobility. Suitable for individuals at all fitness levels, the Dumbbell Thruster is perfect for home workouts or when seeking to add variety to full-body training.
9. Lateral Step Up
37 mSCORESWAPPED 2 TIMESLateral Step Up is a compound exercise that primarily targets the quadriceps and glutes. By stepping laterally onto a platform, you add an element of lateral movement, which can help improve lateral stability and coordination. This exercise is excellent for addressing imbalances and developing functional strength, particularly for movements that require lateral agility and stability.
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10. Dumbbell Squat
94.1 mSCORESWAPPED 2 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.