About this exercise
A dynamic mobility drill performed in a deep squat stance that improves thoracic spine rotation, hip flexibility, and core stability by rotating the upper body side to side while maintaining a low squat position.
Upper Body Rotation in Squat Position
Step by step instructions, muscle activation and variants for the Upper Body Rotation in Squat Position.
EasyObliques
How to Perform
- Stand with feet shoulder-width apart, toes turned out slightly
- Lower into a deep squat position, keeping your heels flat on the floor
- Bring your hands together in front of your chest for balance, or place one hand on the floor
- Rotate your upper body to one side, reaching the arm upward toward the ceiling
- Follow the hand with your gaze and hold briefly at the end range
- Return to center and rotate to the opposite side, keeping your hips low and stable throughout
Muscle Activation
Primary
Obliques
Secondary
GlutesCore
Common Mistakes
Common mistakes content is coming soon.
About the Upper Body Rotation in Squat Position
The Upper Body Rotation in Squat Position 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.