Quads
Overhead Squat Single Arm
The Overhead Squat Single Arm is a strength exercise with dumbbells for your quads. Share of the load in the Zulta muscle model: gluteus maximus 16%, quads (vastus lateralis) 15% and quads (vastus medialis) 11%.
How to do it
- Press one dumbbell to a straight arm overhead, palm facing forward.
- Set the feet shoulder-width with the toes slightly out and the free arm out to the side for balance.
- Brace and sit down between the heels, keeping the dumbbell stacked over the shoulder.
- Descend as deep as you can while the arm stays locked and the torso stays tall.
- Stand back up with the weight in the same line, then switch arms after the set.
Tips
- Watch a point on the floor ahead, not the dumbbell, to stay balanced.
- Keep both hips level: do not lean away from the loaded side.
Common mistakes
- Letting the dumbbell drift behind or in front of the head.
- Twisting the torso toward the free arm.
- Bending the working elbow at the bottom.
Muscles worked by the Overhead Squat Single Arm
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Holding the load overhead needs shoulder and trunk stability. One side at a time. A load held in one hand has to be resisted by the trunk. Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Overhead Squat Single Arm alternatives
Same equipment
Different equipment
Easier
No equipment
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Overhead Squat Single Arm work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, spinal erectors (lower back) and quads (rectus femoris) assist.
Is the Overhead Squat Single Arm good for beginners?
The Overhead Squat Single Arm is rated advanced. If you are new, learn the Hatfield Squat first and build up from there.
What is a good alternative to the Overhead Squat Single Arm?
For example the Overhead Squat, Kettlebell Overhead Squat and Band Squat. They train mostly the same muscles, some with different equipment.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.