Squat Press Down Twist

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward.
2. Engage your core and hold your hands together at chest height with elbows flared.
3. Distribute your weight evenly across your feet, maintaining a proud chest and neutral spine.

How to do it

1. Inhale as you lower into a squat by hinging at the hips and bending the knees until thighs are parallel to the floor.
2. Exhale forcefully as you drive through your heels to return to a standing position.
3. As you stand, rotate your torso to one side while 'pressing' your hands down toward the outside of that hip in a diagonal chopping motion.
4. Inhale as you return to the center and immediately descend into the next squat, alternating the twist direction each rep.

Form checklist

• Keep your chest lifted and avoid rounding your shoulders during the squat and twist.
• Ensure your knees track in line with your toes and do not cave inward.
• Pivot slightly on the ball of the trailing foot during the twist to protect the knee joint.
• Initiate the rotation from your obliques rather than just swinging your arms.

Pro tips

• Focus on the 'mind-muscle connection' by squeezing your glutes at the top of the movement while simultaneously bracing your abs.
• Imagine you are pushing a heavy object down and away during the twist to maximize tension in the serratus and obliques.
• Maintain a rhythmic, fluid tempo to turn this into a metabolic conditioning tool.

Make it harder

• Hold a medicine ball or a single dumbbell between both hands to add external resistance to the rotation.
• Increase the explosive power of the ascent, transitioning the squat into a small jump before the twist.

Frequently asked

What muscles does the squat press down twist work?

The squat press down twist primarily targets the abs, glutes, obliques, and quadriceps, and also works the erector spinae and hamstrings as secondary muscles.

What equipment do you need for the squat press down twist?

The squat press down twist requires no equipment — just your body weight.

Is the squat press down twist good for beginners?

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

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