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Online Exercise System

Exercise: Over Head (OH) Split Squat

person doing Over Head (OH) Split Squat

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Gluteals
  • Obliques

Secondary Muscles:

  • Rotator Cuff
  • Deltoids
  • Anterior Tibialis
  • Adductors

Body Area:

  • Legs
  • Glutes

Movement Type:

Equipment:

Training Category:

  • Body Weight
  • Mobility
  • Warm-Up Drills

Proper Steps: 

Assume a half kneeling position with your lead ankle stacked under your knee, your rear knee stacked underneath your hips, spine, and extended arms
And your rear toes stacked under your ankle
Brace your core to maintain strong posture
Extend your knees and stand straight up
Perform your desired number of OH Split Squats, before repeating evenly on the other side
*Tip: Start with your weaker side, and mimic the amount of reps with your stronger side