Squat and Reach

SquatLow BackUpper BackWarm UpHip FlexibilityThoracic Mobility
Written By David Song

SQUAT AND REACH

This is a Thoracic Spine Mobility Exercise that aims to increase both thoracic rotation extension while in a deep squat. Mobility in this region is important in order to prevent mobility compensation lower in the kinetic chain. If thoracic mobility is limited, increase hip flexion, knee flexion and ankle dorsiflexion will be required to hit squat depth - which may result in injury.

Structures Involved:

  • Thoracic Spine

Related Conditions:

  • Thoracolumbar Syndrome (TL Syndrome)

  • Lumbar Facet Syndrome

  • Sacroiliac Joint Syndrome

  • Non-Specific Low Back Pain

Related Exercises

Featured
Weighted Wall Sit
Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Quadriceps Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Quads, Knee Isometric Exercise, Squat
Weighted Wall Sit
Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Quadriceps Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Quads, Knee Isometric Exercise, Squat
Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Quadriceps Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Quads, Knee Isometric Exercise, Squat
Single Leg Wall Sit
Quadratus Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Quadriceps Tendon, Patellar Tendon, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Knee, Knee Isometric Exercise, Squat
Single Leg Wall Sit
Quadratus Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Quadriceps Tendon, Patellar Tendon, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Knee, Knee Isometric Exercise, Squat
Quadratus Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Quadriceps Tendon, Patellar Tendon, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Knee, Knee Isometric Exercise, Squat
Heel Raise Wall Sit
Ankle Plantarflexion, Ankle Plantarflexors, Achilles, Achilles Tendon, Calves, Gastrocnemius, Soleus, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Knee Extension, Knee Extensor, Knee Isometric Exercise, Ankle Isometric Exercise, Squat
Heel Raise Wall Sit
Ankle Plantarflexion, Ankle Plantarflexors, Achilles, Achilles Tendon, Calves, Gastrocnemius, Soleus, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Knee Extension, Knee Extensor, Knee Isometric Exercise, Ankle Isometric Exercise, Squat
Ankle Plantarflexion, Ankle Plantarflexors, Achilles, Achilles Tendon, Calves, Gastrocnemius, Soleus, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Knee Extension, Knee Extensor, Knee Isometric Exercise, Ankle Isometric Exercise, Squat
Zombie Squat
Squat, Knee Extension, Knee Extensor, Quadratus Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Quadriceps Tendon, Hip Extension, Hip Extensor, Gluteus Maximus, TVA, Transversus Abdominis
Zombie Squat
Squat, Knee Extension, Knee Extensor, Quadratus Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Quadriceps Tendon, Hip Extension, Hip Extensor, Gluteus Maximus, TVA, Transversus Abdominis
Squat, Knee Extension, Knee Extensor, Quadratus Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Quadriceps Tendon, Hip Extension, Hip Extensor, Gluteus Maximus, TVA, Transversus Abdominis
Front Squat Cross Grip
Squat, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Quadriceps Femoris, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor, Glute Strengthening, Glutes, Gluteus Maximus, TVA, Transversus Abdominis
Front Squat Cross Grip
Squat, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Quadriceps Femoris, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor, Glute Strengthening, Glutes, Gluteus Maximus, TVA, Transversus Abdominis
Squat, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Quadriceps Femoris, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor, Glute Strengthening, Glutes, Gluteus Maximus, TVA, Transversus Abdominis
Front Squat Clean Grip
Quadriceps, Quadriceps Stretch, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Knee, Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Gluteus Maximus, Squat, Transversus Abdominis, TVA
Front Squat Clean Grip
Quadriceps, Quadriceps Stretch, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Knee, Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Gluteus Maximus, Squat, Transversus Abdominis, TVA
Quadriceps, Quadriceps Stretch, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Knee, Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Gluteus Maximus, Squat, Transversus Abdominis, TVA
Hinge Squat
Squat, Squat Warm Up, Erector Spinae, Quadriceps, Glutes, Gluteus Maximus, Hip Extension, Hip Extensor, Lumbar Extension, Lumbar Extensors, Core Stability, Lumbar Stability, Hip Spine Dissociation, Hip Hinge
Hinge Squat
Squat, Squat Warm Up, Erector Spinae, Quadriceps, Glutes, Gluteus Maximus, Hip Extension, Hip Extensor, Lumbar Extension, Lumbar Extensors, Core Stability, Lumbar Stability, Hip Spine Dissociation, Hip Hinge
Squat, Squat Warm Up, Erector Spinae, Quadriceps, Glutes, Gluteus Maximus, Hip Extension, Hip Extensor, Lumbar Extension, Lumbar Extensors, Core Stability, Lumbar Stability, Hip Spine Dissociation, Hip Hinge
Goblet Sumo Squat
Hip, Adductor Longus, Adductor Magnus, Hip Adductor, Hip Adductor Strengthening, Quads, Quadriceps, Rectus Femoris, Vastus Medialis, Hamstring Strengthening, Hamstrings, Semitendinosus, Semimembranosus, Hip Extension, Hip Extensor, Knee Extension, Knee Extensor, Squat, Squat Warm Up
Goblet Sumo Squat
Hip, Adductor Longus, Adductor Magnus, Hip Adductor, Hip Adductor Strengthening, Quads, Quadriceps, Rectus Femoris, Vastus Medialis, Hamstring Strengthening, Hamstrings, Semitendinosus, Semimembranosus, Hip Extension, Hip Extensor, Knee Extension, Knee Extensor, Squat, Squat Warm Up
Hip, Adductor Longus, Adductor Magnus, Hip Adductor, Hip Adductor Strengthening, Quads, Quadriceps, Rectus Femoris, Vastus Medialis, Hamstring Strengthening, Hamstrings, Semitendinosus, Semimembranosus, Hip Extension, Hip Extensor, Knee Extension, Knee Extensor, Squat, Squat Warm Up
Banded Terminal Knee Extension Squat
Quadriceps, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, VMO, Knee Extension, Knee Extensor, Terminal Knee Extension, Knee Strengthening, Knee, Gluteus Maximus, Squat, Squat Warm Up
Banded Terminal Knee Extension Squat
Quadriceps, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, VMO, Knee Extension, Knee Extensor, Terminal Knee Extension, Knee Strengthening, Knee, Gluteus Maximus, Squat, Squat Warm Up
Quadriceps, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, VMO, Knee Extension, Knee Extensor, Terminal Knee Extension, Knee Strengthening, Knee, Gluteus Maximus, Squat, Squat Warm Up
RNT Abductor Squat
Squat, Squat Warm Up, RNT, Reactive Neuromuscular Training, Gluteus Maximus, Glutes, Gluteus Medius, Gluteus Minimus, Motor Patterning, Glute Strengthening, Hip Abduction, Hip Abductor, Knee Stability, Hip Strengthening
RNT Abductor Squat
Squat, Squat Warm Up, RNT, Reactive Neuromuscular Training, Gluteus Maximus, Glutes, Gluteus Medius, Gluteus Minimus, Motor Patterning, Glute Strengthening, Hip Abduction, Hip Abductor, Knee Stability, Hip Strengthening
Squat, Squat Warm Up, RNT, Reactive Neuromuscular Training, Gluteus Maximus, Glutes, Gluteus Medius, Gluteus Minimus, Motor Patterning, Glute Strengthening, Hip Abduction, Hip Abductor, Knee Stability, Hip Strengthening
David Song
Previous

Standing QL Massage and Stretch
Next

Knee Tap Squats