Alternating Reach Squat
Squat & reach for a full-body burn! This alternating exercise targets legs, core, and shoulders. Get fit with every rep!
The Alternating Reach Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core. No equipment needed: it uses just your bodyweight.
Alternating Reach Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Obliques
Alternating Reach Squat Variations and Alternatives
How to do the Alternating Reach Squat
Starting Position:
Stand with your feet shoulder-width apart.
Keep your arms relaxed at your sides or place your hands behind your head for added intensity.
Engage your core muscles to support your back.
Squat Down:
Begin by lowering your body into a squat position.
Push your hips back as if you are sitting into a chair.
Keep your chest up and back straight.
Lower down until your thighs are parallel to the ground or as low as comfortable.
Reach:
From the squat position, extend your right arm overhead while keeping your left arm down.
Reach up towards the ceiling with your right arm, engaging your upper body.
Hold the squat and the reach for a moment.
Alternate Sides:
Push through your heels to return to a standing position.
As you stand, immediately squat down again.
This time, extend your left arm overhead while keeping your right arm down.
Reach up towards the ceiling with your left arm.
Repeat:
Continue alternating sides for a set number of repetitions or a specified time.
Focus on maintaining proper form throughout, keeping your core engaged and your movements controlled.
Cooldown:
Once you've completed your repetitions, stand tall and take deep breaths to recover.
Stretch your muscles gently to prevent stiffness.
Tips for Beginners:
Start with a narrow range of motion if you're new to squats or plyometric movements.
Ensure your knees do not extend past your toes during the squat to protect your joints.
Keep the movement fluid, transitioning smoothly from squat to reach to maintain momentum and balance.
Alternating Reach Squat FAQs
What muscles does the Alternating Reach Squat work?
The Alternating Reach Squat mainly works the quads and glutes & hips, with help from the core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Alternating Reach Squat?
None. The Alternating Reach Squat is a bodyweight exercise, so you can do it anywhere.
Is the Alternating Reach Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Reach Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Reach Squat variations and alternatives?
Similar exercises include the Bodyweight Shift Bouncing Sky Reach, Alternating Arm Burpee Leg Raise, Deep Breath Flap Plyo Squat and Forward Reach-Up Deep-Squat.
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