PVC Pipe Overhead Squat
A mobility drill performed with a PVC pipe that targets the quads, glutes, and shoulders to improve overhead stability and squat mechanics.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Triceps, Obliques, Lower Back, Lats, Traps
Popularity Score
7
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
7/10Glute Max
Abs
7/10Rectus Abdominis
Shoulders
6/10Anterior Delts
Hamstrings
5/10Biceps Femoris, Semitendinosus
Triceps
5/10Lower Back
5/10Erector Spinae
Obliques
4/10External Obliques
Lats
4/10Traps
3/10Upper Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart, holding a PVC pipe overhead with a wide grip, arms locked out and armpits facing forward.
- Inhale and brace your core, keeping the pipe aligned over your mid-foot.
- Unlock your hips and knees to descend into a squat.
- Keep your chest upright and push the pipe up towards the ceiling.
- Lower until your hip crease is below your knees.
- Drive through your feet to return to the starting position.
Coaching Tips
Form Cues
- Push PVC to ceiling
- Upright chest
- Knees track toes
- Core braced
- Heels down
Breathing
Inhale deeply to brace core before descending; exhale as you ascend.
Tempo
3-1-1
Range of Motion
Descend until hips drop below knees with heels flat; arms fully extended overhead throughout.
Safety
Safety Notes
- Avoid if shoulder or hip pain present
- Master form before adding weight
- Keep pipe over mid-foot to balance
- Do not force depth beyond mobility
Spotting
Not recommended; use self-awareness for balance and form.
Common Mistakes
- Leaning forward
- PVC drifting forward
- Knees caving in
- Shrugging shoulders
- Incomplete depth
When to Avoid
- Acute shoulder impingement
- Hip labral tears
- Lower back strain
Flexibility Needed
- Shoulder flexion to 180 degrees
- Ankle dorsiflexion for squat depth
- Thoracic spine extension
Build Up First
- Basic squat technique
- Overhead shoulder mobility assessment
Also known as
Broomstick Overhead Squat, PVC OHS, Overhead Squat with Stick
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