Videos
Instructions
- Stand with feet shoulder-width apart and hold a barbell on the floor in front of you.
- Descend into a deep squat, keeping heels flat and chest upright.
- Place one hand on the barbell for support.
- Rotate your torso and extend the opposite arm overhead toward the ceiling.
- Look at your raised fingertips while maintaining balance.
- Return to the starting squat and repeat on the other side.
Technical tips
- Keep your heels flat on the ground.
- Rotate from the thoracic spine, not just the shoulder.
- Engage your core to maintain stability.
- Do not allow knees to collapse inward.
Breathing tips
- Inhale as you descend into the squat.
- Exhale as you rotate and reach overhead.
- Inhale as you return to the center.
Medical restrictions
- Avoid if you have severe knee injuries.
- Not recommended with acute lower back pain.
- Use caution with shoulder mobility limitations.
Description
The Deep Squat Thoracic Rotation is a functional mobility and stability exercise that combines a full squat with an upper body rotational movement. This exercise enhances thoracic spine mobility, hip flexibility, and core stability while reinforcing proper squat mechanics. By maintaining a deep squat position and rotating through the upper body, the movement challenges balance, coordination, and postural control. The barbell on the floor provides support, making the exercise accessible while still promoting joint stability. Practicing this exercise helps improve ankle and hip mobility, which are essential for deep squat performance and Olympic lifting. It also develops rotational strength and spinal flexibility, supporting athletic performance in functional training, CrossFit, and yoga-inspired routines. In addition to athletic benefits, it can reduce stiffness, improve posture, and enhance daily movement quality. The Deep Squat Thoracic Rotation is suitable for intermediate practitioners who already have a solid squat foundation, serving as both a warm-up drill and a corrective exercise to prepare for heavier lifts like the snatch, clean, or overhead squat.
What muscles does the Deep Squat Thoracic Rotation work?
This exercise mainly targets the quadriceps, glutes, and abs, while also engaging the obliques, lats, and shoulders through rotation.
Is the Deep Squat Thoracic Rotation good for mobility?
Yes, it is excellent for improving hip, ankle, and thoracic spine mobility while reinforcing proper deep squat mechanics.
Can beginners do the Deep Squat Thoracic Rotation?
Beginners should start with bodyweight variations before adding barbell support to ensure proper balance and depth.
What equipment is needed for the Deep Squat Thoracic Rotation?
This exercise is performed with a barbell placed on the floor for support, but it can also be done with no equipment or with a dumbbell or kettlebell.
Is the Deep Squat Thoracic Rotation safe for knees?
It is safe for healthy knees when performed with correct form, but those with knee injuries should consult a professional before attempting.