Bodyweight Squatting with Towel Version Ii
Bodyweight squatting with towel version II holds the towel overhead throughout the squat, increasing the challenge to shoulder mobility and thoracic extension. The overhead position forces a more upright torso and helps expose limitations in shoulder or ankle mobility.
How to do it
- Stand with your feet shoulder-width apart and hold a towel overhead with both hands, arms fully extended.
- Engage your core and push your hips back while bending your knees into a squat.
- Keep the towel extended overhead throughout the descent.
- Lower until thighs are parallel to the floor.
- Push through your heels to stand back up and repeat.
Form cues
- Keep arms fully extended with tension on the towel.
- Pull your shoulder blades down and back.
- Push your hips back as if sitting in an imaginary chair.
- Keep your chest proud and torso upright.
- Drive through your whole foot to stand back up.
Breathing: Inhale as you lower your hips into the squat, and exhale steadily as you push back up to standing.
Common mistakes
- Dropping the arms forward, which ruins the upper-back tension and lets the chest collapse.
- Allowing the knees to cave inward, which places unnecessary stress on the knee joints.
- Lifting the heels off the floor, which usually points to tight ankles or poor weight distribution.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 seconds
Lose weight
3 sets × 12–15 reps, rest 45–60 seconds
Build muscle
3–4 sets × 8–12 reps, rest 60–90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel shoulder discomfort, ease off the overhead tension or choose a gentler squat variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why hold a towel overhead during a squat?
Holding the towel overhead challenges your upper-back muscles, shoulder mobility, and core strength, helping you stay upright.
What if my arms start to drift forward?
Actively pull outward on the towel with your hands to keep tension in your shoulders and upper back.
How often can I practice this movement?
You can include this in your lower-body or full-body routine 2 to 3 times per week, allowing adequate rest between sessions.