Why do I often recommend the overhead squat for anyone looking to shape up their legs?
(Here's Exercise #2, Exercise #3, Good Nutrition For Leaner Legs, Full Workout PDF)
Two reasons really....
1.Most people are really good at the traditional barbell back squat
It doesn't matter if you lift 500 lbs or 50 lbs, traditionally most people place a barbell on their back when they squat. Think about all the times you squatted. I bet you either used a barbell rack or a smith machine or at the very minimum, you did a free standing EZ-bar back squat.
By continually having the same set up in ANY exercise, your central nervous system gets used to your foot placement, your hand placement and your general range of motion. Unless you are continually challenging your depth and going deeper and deeper AND adding more weight, you're never going to bust through your plateau.
2. Most people have low back problems.
You might not have a serious back issue but I bet you experience little tweaks and twinges in your low back when you squat, right?
The fact is, and studies back this up, there's a lot of low back "shear" or pressure that a barbell causes when it exerts a downward pressure on your low back.
So the overhead squat ELIMINATES those issues.
By extending your arms in the air with a barbell you activate your lats. Those big back muscles are actually an internal low back belt. When your lats are turned "on" they can take some of the pressure off of your low back.
"That's great Jimmy but my low back is fine, I want a nicer butt"
I get it, I get it...
The overhead squat FORCES you to go deeper and lower than any other squat, EVER!
It's the same depth but due to the unique set up of the overhead squat, you'll activate your hamstrings and glutes like never before.
So watch this video and follow these key tips