Squat To Overhead Reach With Twist

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart and toes pointed slightly outward.
2. Engage your core and keep your chest upright with your arms relaxed at your sides.
3. Distribute your weight evenly across both feet, focusing on maintaining a flat-footed 'tripod' base.

How to do it

1. Inhale as you lower your hips back and down into a squat until your thighs are at least parallel to the floor.
2. Exhale and drive through your heels to return to a standing position.
3. As you stand, pivot on the ball of one foot and reach both arms diagonally upward toward the opposite side, rotating your torso fully.
4. Return to the center starting position and repeat the squat, alternating the direction of the reach and twist with each repetition.

Form checklist

• Keep your heels glued to the floor during the descent of the squat.
• Ensure your knees track in line with your toes and do not cave inward.
• Pivot the trailing foot fully to allow the hips to rotate safely, protecting the knee joint.
• Maintain a tall, neutral spine throughout the reach; avoid arching the lower back.

Pro tips

• Focus on 'lengthening' your side body from the pivoting toe all the way to your fingertips to maximize oblique and lat engagement.
• Squeeze the glute of the pivoting leg at the peak of the reach to stabilize the pelvis and power the rotation.

Make it harder

• Hold a light medicine ball or dumbbell with both hands to increase the resistance on the core and shoulders.
• Increase the tempo of the movement to transform it into a high-intensity cardiovascular challenge.

Frequently asked

What muscles does the squat to overhead reach with twist work?

The squat to overhead reach with twist primarily targets the abs, calves, glutes, hamstrings, obliques, and quadriceps, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the squat to overhead reach with twist?

The squat to overhead reach with twist requires no equipment — just your body weight.

Is the squat to overhead reach with twist good for beginners?

Yes. The squat to overhead reach with twist is a beginner-friendly movement and a strong foundation to build on.

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