Upper Body Rotation In Squat Position

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart and toes pointed slightly outward.
2. Lower your hips into a half or deep squat position, keeping your chest upright and weight in your heels.
3. Extend your arms straight out in front of your chest, pressing your palms together or clasping your hands.

How to do it

1. While holding the static squat, exhale and rotate your torso to one side as far as possible without moving your knees or hips.
2. Inhale as you rotate back to the center position with control.
3. Exhale and repeat the rotation to the opposite side, maintaining a consistent squat depth.
4. Perform the movement with a slow, controlled tempo, focusing on the squeeze in your obliques.

Form checklist

• Keep your knees tracked over your toes; do not let them cave inward during the rotation.
• Ensure your hips stay square to the front; the rotation should occur in the mid-to-upper back.
• Maintain a neutral spine and avoid rounding your shoulders forward.
• Keep your arms locked straight to ensure the core is driving the movement rather than just the shoulders.

Pro tips

• Imagine your lower body is set in concrete from the waist down to maximize the stretch and contraction of the obliques.
• Focus on 'opening' your chest toward the side wall to increase thoracic spine range of motion.

Make it harder

• Hold a light weight or a medicine ball with arms extended to increase the rotational lever and core demand.
• Pulse the squat slightly at the end of each rotation to further challenge the quadriceps and glutes.

Frequently asked

What muscles does the upper body rotation in squat position work?

The upper body rotation in squat position primarily targets the abs, glutes, obliques, and quadriceps, and also works the erector spinae, lats, and trapezius as secondary muscles.

What equipment do you need for the upper body rotation in squat position?

The upper body rotation in squat position requires no equipment — just your body weight.

Is the upper body rotation in squat position good for beginners?

The upper body rotation in squat position is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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