Dynamic Squat Twist Reach

How to do it

1. Stand with the feet slightly wider than shoulder width and squat only as deeply as the heels remain grounded and the knees track with the toes.
2. Reach one hand toward the opposite shin or ankle without forcing contact while rotating through the upper back and reaching the other hand upward.
3. Keep the gaze forward if looking toward the upper hand affects the neck or balance.
4. Return to centre, stand and reach both arms overhead while keeping the ribs stacked over the pelvis.
5. Repeat the sequence to the other side, moving smoothly without bouncing.

Form cues

• Use an elevated support instead of reaching toward the ankle when mobility is limited.
• Rotate through the upper back rather than twisting the knees.
• Keep the feet grounded and stop for knee, hip, ankle, back or shoulder pain.

Muscles worked

Stretches: hip adductors, pectoralis major

Strengthens: abdominals, obliques, gluteus maximus, quadriceps, ankle stabilizers

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