Liftsmith

Hands-behind-head squat

A compound exercise for the quads and glutes, with help from the upper back. Equipment: no equipment.

Orbit
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WorksQuadsGlutesUpper back

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

  1. Setup: Fingers behind the head, elbows wide.
  2. Squat deep, keeping the elbows back
  3. Stand tall and squeeze the glutes

Muscles worked

Hands-behind-head squat: 3D figure mid-rep with the quads and glutes highlighted

Equipment

None. You can do it anywhere. See more exercises by equipment.

Alternatives

Exercises that train the same main muscles. See all hands-behind-head squat alternatives.

More quads exercises

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Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

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