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Squat Stand with Twist

AdvancedStrengthTier T3

Squat down as deep as you can and hook your fingers under your toes. Rotate your chest and reach one arm overhead, then straighten your legs while keeping your toe grip.

Targets: Hip
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

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Gym

  • squat rack (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • One set of 12 repetitions for this exercise.
  1. A woman in a deep squat, both hands' fingers hooked underneath her toes and her elbows tucked inside her knees.

    Step 1 of 5

    Stand with your feet shoulder-width apart, squat down as deep as you can, and hook your fingers underneath your toes with your elbows inside your knees.

  2. The same woman still in the squat, her chest turned to the right and her right arm reaching straight up, her left fingers still hooked under her left toes.

    Step 2 of 5

    From the squat, rotate your chest to the right and reach your right arm straight up above your head, keeping your left fingers hooked under your left toes.

  3. The same woman in the squat with her chest turned to the left and her left arm reaching straight up, her right fingers still hooked under her right toes.

    Step 3 of 5

    Rotate your chest to the left and reach your left arm straight up above your head, keeping your right fingers hooked under your right toes.

  4. The same woman standing with her legs straightened and folded forward at the hips, both hands still hooked underneath her toes.

    Step 4 of 5

    Straighten your legs to stand up, keeping your fingers hooked underneath your toes.

  5. A woman in a deep squat, both hands' fingers hooked underneath her toes and her elbows tucked inside her knees.

    Step 5 of 5

    Stand with your feet shoulder-width apart, squat down as deep as you can, and hook your fingers underneath your toes with your elbows inside your knees.

Breathing

  • Breathe normally.

Safety Information

The coaching cue for this exercise is 'Head Lift' (head neutral or lifted). Keep the head lifted throughout, including in the twisted reach, rather than letting it drop. Chest up: keep the chest lifted rather than rounded or collapsed through the deep squat and the twist. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.