Deep Squat Turn

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart and toes flared out 15-30 degrees.
2. Interlace your fingers behind your head or hold your hands at chest height to maintain an upright posture.
3. Engage your core and set your gaze straight ahead.

How to do it

1. Inhale as you lower into a deep squat, keeping your chest up and weight centered over your mid-foot.
2. At the bottom of the squat, rotate your torso to one side as far as possible without moving your knees or hips.
3. Return your torso to the center, then exhale as you drive through your heels to return to a standing position.
4. Perform the next repetition by rotating to the opposite side, alternating directions each rep.

Form checklist

• Keep your knees tracking over your toes; do not let them cave inward during the turn.
• Maintain a flat back and proud chest throughout the entire rotation.
• Ensure your hips stay level and stationary as the upper body rotates.
• Keep your heels glued to the floor at all times.

Pro tips

• Think about 'wringing out' your midsection like a towel to maximize oblique and deep core activation.
• Drive your elbows back to keep the thoracic spine extended, preventing the common mistake of rounding the shoulders.

Make it harder

• Perform the rotation while holding a 'pulse' at the bottom of the squat to increase time under tension.
• Hold a light dumbbell or kettlebell in a goblet position to add resistance to the rotation.

Frequently asked

What muscles does the deep squat turn work?

The deep squat turn primarily targets the adductors, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the deep squat turn?

The deep squat turn requires no equipment — just your body weight.

Is the deep squat turn good for beginners?

The deep squat turn is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Power JerkAdvanced · adductors, calves, deltoids, glutes, hamstrings, and quadriceps
• Barbell Snatch BalanceAdvanced · adductors, glutes, hamstrings, quadriceps, serratus anterior, and trapezius
• Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius
• ClusterAdvanced · adductors, calves, glutes, hamstrings, and quadriceps