Step by step instructions, muscle activation and variants for the Deep Squat Reach Forward and Reach Up.
A deep squat mobility drill that combines a forward reach with an upward reach to improve thoracic extension, shoulder mobility, and hip flexibility. The alternating reaches challenge spinal articulation while maintaining a stable squat position.
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The Deep Squat Reach Forward and Reach Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.