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All exercises

Deep squat with thoracic rotation

Intermediate

Deep squat with thoracic rotation is a compound bodyweight exercise for the upper back, also working the obliques, adductors, and glutes.

What it works

Primary muscle

Upper back

Also works

ObliquesAdductorsGlutes

Equipment
Bodyweight
Movement
Mobility
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Stand with your feet shoulder-width apart, toes turned out a little, and sink into a deep squat with your heels down. A small plate under your heels helps if your ankles are stiff.
  2. 2Put your hands on the floor in front of you and press your elbows against the inside of your knees.
  3. 3Lift one arm and turn your upper back to reach that hand toward the ceiling, following it with your eyes.
  4. 4Keep the other hand down and your hips still so the turn comes from your mid-back, and hold for one breath at the top.
  5. 5Bring the hand back to the floor slowly and repeat on the other side, alternating each rep.

What to do instead

  • Squat to overhead reach with twistBodyweight

Easier variations

  • Quadruped thoracic rotationBodyweight
Logged today · 1 min restDeep squat with thoracic rotation

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