Legs
Squat to Reach
A squat, then a tall reach with both arms overhead as you stand. It's a simple low impact move that works your legs and gets your whole body moving.
- Works
- Quads, glutes, hamstrings, core
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand with your feet about hip width apart and your hands together at your chest.
- 2Squat down, hips back and chest up, weight in your heels.
- 3Drive up through your heels to stand and reach both arms straight up overhead, standing tall.
- 4Bring your hands back to your chest as you sit back into the next squat.
Cues
- Reach high, like you're trying to touch the ceiling.
- Squeeze your glutes at the top.
- Ribs down as you reach, so your lower back doesn't arch.
Common mistakes
- Arching your back on the reach. Keep your ribs down and your abs tight so the reach comes from your arms, not your lower back.
- Knees caving in. Push your knees out in line with your toes on the way down and up.
- Heels lifting in the squat. Sit your hips back and keep your weight in your heels. Only go as low as you can with your heels down.
Easier
Squat only halfway, or squat down to a chair behind you and stand up from it.
Harder
Rise up onto your toes as you reach, or take 3 seconds on the way down into each squat.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Is squat to reach good for beginners?
Yes. There's no jumping and no equipment, and you choose how deep you squat. It also makes a good warm up, since the reach gets your shoulders moving.
