PVC Pipe Overhead Squat

Quads, Glutes, Core, Shoulders, Upper backDowel (or PVC pipe)

Fundamental squat variation holding a lightweight pipe overhead. Demands excellent shoulder, thoracic, and hip mobility while building full-body balance.

How to do it

1Stand tall holding the PVC pipe with a wide grip directly over mid-foot.

2Brace your core and open up your chest.

3Keep the pipe locked overhead as you sit your hips back and down into a squat.

4Squat as deep as your mobility allows while keeping your spine neutral and the pipe stacked.

5Drive through your full foot to stand tall, keeping arms locked out.

Common mistakes

Letting the pipe drift forward, stressing the shoulders and throwing off your balance.

Rounding your back in the bottom position.

Letting your knees cave inward as you stand back up.

Breathing

Inhale at the top, hold your brace through the descent, and exhale as you drive up.

Make it harder or easier

To scale down, squat to parallel; to challenge yourself, increase depth or slow down the eccentric phase.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.