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Overhead squat â a non-weight bearing variation of the squat exercise, with the hands facing each other overhead, biceps aligned with the ears, and feet hip-width apart. This exercise is a predictor of total-body flexibility, mobility, and possible lower body dysfunction.
The Overhead Squat Assessment. 1  Heels remain on the ground. 2  Feet do not externally rotate. 3  No lateral shifting. 4  Knees track over the toes. 5  Dowel rod remains behind knees. 6  Hips break parallel. 7  Head remains level. 8  No pain.