Deep Squat with Thoracic Rotation

oec:deep-squat-with-thoracic-rotation

A mobility drill performed in the bottom of a deep squat that rotates the upper torso toward the ceiling to open the thoracic spine, chest, and hips.

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Also called: Squat Thoracic Rotation, Squat Sky Reach Stretch, Deep Squat Sky Reach, Squat to Sky Reach

How to do it

Stand with feet roughly shoulder-width apart and toes turned slightly outward.
Descend into a full deep squat with an upright torso, flat feet, and knees tracking in line with toes.
Anchor yourself at the bottom by gripping your opposite ankle or the floor with one hand, keeping that arm inside your knee to maintain hip abduction.

Inhale to prepare, then exhale as you rotate your torso upward toward the free side.
Reach the active arm toward the ceiling, following your hand with your eyes and opening your chest fully.
Pause for one to two seconds at maximum rotation while keeping both heels grounded and hips steady.
Return the rotating arm back to center and switch sides, or complete the prescribed repetitions per side.

Exhale as you twist and reach toward the ceiling, and inhale as you return your hand to center.

Heels lifting off the floor during the squat hold: Widen your stance or elevate your heels slightly on a small plate until ankle mobility improves.
Knees caving inward as the torso rotates: Actively push your knees outward using your hip musculature and your anchored arm.
Moving only the arm rather than rotating through the thoracic spine: Focus on turning your ribcage and sternum toward the side wall rather than flinging your shoulder backward.

Avoid forcing rotation if you experience sharp pain in the lower back or shoulders.

This record: CC-BY-SA-4.0.