Y Squat
Bodyweight squat with arms extended overhead in a Y shape that targets quads, glutes, shoulders, and core to build lower body strength, upper body stability, and mobility.
About Exercise
Equipment
Difficulty
3/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Shoulders, Lower Back, Traps, Calves
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris
Abs
6/10Rectus Abdominis
Shoulders
5/10Anterior Delts
Lower Back
4/10Erector Spinae
Traps
4/10Upper Traps
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart, toes slightly out. Extend arms overhead in a Y shape with palms facing in and elbows straight.
- Push hips back to initiate squat.
- Lower until thighs are parallel to ground, knees over toes.
- Keep chest up and arms extended overhead.
- Drive through heels to stand, squeezing glutes.
- Maintain core engagement throughout.
Coaching Tips
Form Cues
- Core tight
- Arms in Y shape
- Heels down
- Knees track toes
- Chest up
Breathing
Inhale as you lower into the squat; exhale as you drive up to stand. Brace core before descending.
Tempo
3-1-2
Range of Motion
Lower until thighs parallel to floor or as low as form allows without back rounding; arms stay fully extended overhead.
Safety
Safety Notes
- Avoid if acute shoulder impingement or lower back pain exists
- Do not force depth if mobility limits form
- Engage core to protect spine
Spotting
Spotting not required for bodyweight exercise; use self-awareness for form.
Common Mistakes
- Rounding lower back
- Lifting heels
- Allowing arms to drop
- Knees caving inward
When to Avoid
- Shoulder impingement
- Lower back injury
- Poor ankle mobility
Flexibility Needed
- Shoulder flexion to 180 degrees
- Ankle dorsiflexion for squat depth
Build Up First
- Master basic bodyweight squat
- Core stability competency
Also known as
Overhead Y Squat, Y Raise Squat
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