Exercise guide
Deep Squat Reach Forward Reach Up
- Beginner
- Compound
- Timed hold
- Back
- Chest
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
This mobility-focused squat variation combines lower body strength with thoracic extension and shoulder mobility, targeting the posterior chain and core. It is highly effective for improving upright posture and hip depth while engaging the deltoids and trapezius through the reaching phases.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet slightly wider than shoulder-width apart and toes turned out 15-30 degrees.
- Engage your core and pull your shoulder blades down and back to set a neutral spine.
- Distribute your weight evenly across the tripod of each foot: the heel, the base of the big toe, and the base of the pinky toe.
How to do it
- Inhale as you lower into a deep squat, keeping your chest upright and knees tracking over your toes.
- At the bottom of the squat, reach both arms straight out in front of you at shoulder height to find your balance.
- Transition the reach vertically toward the ceiling, reaching as high as possible to engage the upper back and shoulders.
- Exhale and drive through your heels to return to a standing position, keeping the arms overhead until you are fully upright.
Form checklist
- Keep your heels firmly planted on the ground throughout the entire movement.
- Maintain a neutral spine and avoid rounding your lower back at the bottom of the squat.
- Ensure your knees do not cave inward; push them outward so they track over your toes.
- Keep your gaze forward or slightly upward to help maintain an upright torso.
Pro tips
- Focus on 'pulling' your shoulder blades into your back pockets as you reach upward to maximize engagement of the trapezius and erector spinae.
- Use the forward reach phase to sit deeper into your hips, using your arm weight as a counterbalance to prevent falling backward.
Make it harder
- Hold the overhead reach position at the bottom of the squat for 3-5 seconds to increase time under tension for the spinal erectors.
- Hold a light weight or a resistance band between your hands to increase the demand on the deltoids and upper back.
Frequently asked
- What muscles does the deep squat reach forward reach up work?
- The deep squat reach forward reach up primarily targets the glutes, hip flexors, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the deep squat reach forward reach up?
- The deep squat reach forward reach up requires no equipment — just your body weight.
- Is the deep squat reach forward reach up good for beginners?
- Yes. The deep squat reach forward reach up is a beginner-friendly movement and a strong foundation to build on.
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