Deep-Squat to Standing Back-Bend Reach
The Deep-Squat to Standing Back-Bend Reach mainly works the quads and glutes & hips, with help from the lower back and hamstrings. No equipment needed: it uses just your bodyweight.
Deep-Squat to Standing Back-Bend Reach Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Hamstrings
How to do the Deep-Squat to Standing Back-Bend Reach
Setup
Standing with feet slightly wider than shoulder-width apart, toes pointed slightly outward. Engage your core and keep your chest upright.
Squat Phase
Initiate the movement by pushing your hips back and bending your knees simultaneously.
Keep your heels planted firmly on the floor.
Lower yourself into a deep squat, keeping your chest open and your back neutral.
You may bring your hands together in front of your chest for balance during the descent.
Reach Phase
Drive through your heels to return to a standing position.
As you reach the top, extend your arms straight overhead.
Continue the movement by gently reaching upward and backward, allowing for a controlled extension through your upper back and core.
Return to the starting position and repeat steadily.
Deep-Squat to Standing Back-Bend Reach FAQs
What muscles does the Deep-Squat to Standing Back-Bend Reach work?
The Deep-Squat to Standing Back-Bend Reach mainly works the quads and glutes & hips, with help from the lower back and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Deep-Squat to Standing Back-Bend Reach?
None. The Deep-Squat to Standing Back-Bend Reach is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.