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Glutes · Intermediate

Deep Squat Reach

Deep-squat thoracic-rotation drill that adds an alternating overhead reach while the feet and pelvis remain stable.

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Deep Squat Reach demonstration

Exercise overview

Training details

GlutesAdductorsUpper BackCore

Equipment

Bodyweight

Sets × reps

3 × 8 / side

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Lower into a supported deep squat with both feet grounded and the knees tracking with the toes.
  2. 02Place one hand on the floor or inside the same-side knee and brace lightly.
  3. 03Reach the opposite arm upward while rotating through the upper back and following the hand with the eyes.
  4. 04Keep the pelvis centered, both heels down, and the lower back free of forced twisting.
  5. 05Return the hand under control and repeat on the opposite side before standing.

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Variations

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Alternatives

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