DEEP SQUAT TO REACH

Key Takeaways

  • Deep squat to reach combines a low squat hold with a rotating overhead arm reach
  • It targets the hips, inner thighs (adductors), obliques, and shoulders
  • Performed by sinking into a deep squat, then rotating one arm up while shifting weight to one side
  • Great for improving hip mobility, thoracic rotation, and balance together
  • Should be done with control, keeping the movement smooth between the squat and the reach

H2: Proper Form and Technique

  1. Stand with your feet wider than shoulder-width apart, toes turned slightly outward
  2. Slowly bend your knees and lower into a deep squat, bringing your hands to the floor in front of you
  3. Shift your weight to one hand and rotate your torso, reaching your opposite arm straight up toward the ceiling
  4. Follow the reaching hand with your gaze, opening your chest as you rotate
  5. Hold the rotated position for a breath or two, feeling the stretch through your hips and the rotation through your spine
  6. Return your hand to the floor and repeat the reach on the other side

Keep your hips low and stable throughout the rotation, letting the movement come from your upper spine and shoulder rather than your legs.

Modifications for Different Fitness Levels

Beginners

Keep the squat shallow and the rotation small, focusing on maintaining balance before adding a fuller reach overhead.

Intermediate

Sink deeper into the squat and rotate further, holding the reaching position for a few breaths on each side while keeping the hips stable.

Advanced / Added Challenge

Deepen the squat further and hold the overhead reach for a longer duration, or add a slow, controlled transition between sides to build additional hip and shoulder mobility.