Reach Front Reach Top Sumo Squat

Muscles worked

Setup

1. Stand with your feet wider than shoulder-width apart and toes pointed out at a 45-degree angle.
2. Keep your chest upright, shoulders back, and core engaged.
3. Rest your arms at your sides or held loosely in front of your torso.

How to do it

1. Inhale and lower your hips into a squat while simultaneously reaching both arms straight out in front of you at shoulder height.
2. Exhale and drive through your heels to return to a standing position.
3. As you reach the top of the movement, extend both arms straight up toward the ceiling in a 'top reach'.
4. Lower your arms and immediately begin the next repetition with a controlled, fluid tempo.

Form checklist

• Keep your knees tracking in line with your toes; do not let them cave inward.
• Maintain a neutral spine and avoid rounding your lower back as you reach forward.
• Keep your weight distributed through your heels and mid-foot.
• Ensure your arms reach full extension on both the front and overhead phases.

Pro tips

• Squeeze your glutes aggressively at the top of the movement to maximize hip extension.
• Focus on pulling your shoulder blades down and back during the overhead reach to better engage the upper back and pectorals.
• Keep your core 'braced' as if someone is about to punch you to protect your spine during the reach.

Make it harder

• Add a three-second isometric hold at the bottom of the squat while maintaining the front reach.
• Hold light weights or water bottles in each hand to increase the demand on the deltoids and core.

Frequently asked

What muscles does the reach front reach top sumo squat work?

The reach front reach top sumo squat primarily targets the glutes and quadriceps, and also works the rhomboids, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the reach front reach top sumo squat?

The reach front reach top sumo squat requires no equipment — just your body weight.

Is the reach front reach top sumo squat good for beginners?

Yes. The reach front reach top sumo squat is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Ape TraverseIntermediate · glutes, hamstrings, and quadriceps
• Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius
• Barbell Clean And PressAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
• Barbell Hang CleanAdvanced · erector spinae, glutes, hamstrings, hip flexors, and quadriceps