About this exercise
A mobility exercise performed in a deep squat where you reach one arm overhead and bend laterally to stretch the side body. It simultaneously works hip flexibility, oblique mobility, and thoracic lateral flexion.
Squat Mobility Side Bend
Step by step instructions, muscle activation and variants for the Squat Mobility Side Bend.
EasyObliques
How to Perform
- Lower into a deep squat with feet slightly wider than shoulder-width and toes turned out
- Place one hand on the floor or your knee for support
- Reach your opposite arm overhead and lean to that side, lengthening through the lateral chain
- Hold briefly at the end range, then return to center
- Switch sides and repeat, alternating for the desired number of reps
Muscle Activation
Primary
Obliques
Secondary
QuadricepsCoreInner thighs
About the Squat Mobility Side Bend
The Squat Mobility Side Bend 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.
