Body & Balance Studio
Posture scan

Dynamic Squat Twist Reach

mobilizecoreblahnikactive

Content last reviewed: 2026-07-06

Dynamic Squat Twist Reach — figure 1

How to do it

  1. Stand with the feet shoulder-width apart. Squat down as far as comfortably possible.
  2. Rotate the upper body and touch the outside of one ankle with the opposite hand while reaching behind and above the body with the other hand. Turn the head to look up at the hand above the body.
  3. Return to the start position.
  4. Extend both hands over the head while slightly arching the back.
  5. Repeat the sequence on the other side.
  6. Each repetition of the sequence should take 1 to 3 seconds and should be performed fluidly and under control — move smoothly through the range without bouncing or jerking at the bottom. Pause 1 second between repetitions. Repeat the sequence 10 to 12 times.

Form cues

  • Relax the neck and the shoulders.
  • Breathe — Breathe evenly while performing the sequence.

Dosage

  • Reps: 10–12 controlled reps per side
  • Tempo: 1–3 s each
  • Move smoothly, no bouncing.

Muscles worked

hamstrings — anatomical illustration
hamstringsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
gluteus maximus — anatomical illustration
gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
abdominals — anatomical illustration
abdominalsAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.
pectoralis major — anatomical illustration
pectoralis majorAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
anterior deltoid — anatomical illustration
anterior deltoidAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: hamstrings, gluteus maximus, abdominals, pectoralis major, anterior deltoid

Target muscles

HamstringsGluteus MaximusAbdominalsPectoralis MajorAnterior Deltoid
Abdominal Trunk CurlFormation of the Short FootFoam Roller Thoracic ExtensionSupine Knee Hug & Posterior Pelvic TiltThoracic Peanut Self-MobilizationQuadruped Downward Rotation Stretch