legs
Squat Sit to Reach
Sitting in a deep squat, you reach one arm up toward the ceiling and turn to follow it. A mobility exercise for the hips, upper back and chest.
beginnerbodyweight
BEFORE YOU START1
- Find a spot with room to squat and reach up.
HOW TO DO IT
Get into position
- Stand with your feet shoulder-width apart and your toes turned slightly out.
- Squat all the way down, as low as possible with your heels flat.
- Put your hands on the floor between your feet.
Check: You are in a deep squat with your heels flat and your hands on the floor.
Reach up
- Lift your right hand and reach it up toward the ceiling, turning your chest to follow it.
- Hold for a second, looking up at your hand.
Check: Your right arm points at the ceiling, your chest has turned toward it, and your heels are still flat.
Return
- Bring the hand back down to the floor.
Check: You are back in the deep squat with both hands down.
That is one rep. Alternate arms for your set.
Breathe in as you reach up; breathe out as you come back down.
MUSCLES WORKED
hip flexorsadductorsquadschestcoreupper back
Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.
COMMON MISTAKES3
- Heels lifting in the squat. Fix: Widen your stance or put small plates under your heels.
- Reaching without turning the chest. Fix: Follow the hand with your eyes and chest.
- Standing up as you reach. Fix: Stay in the squat for the whole set.
SAFETY1
- Skip the deep squat if it hurts your knees; reach from a half squat instead.
RELATED EXERCISES
easier: bodyweight squat
variants: bodyweight squat
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