Moves/Bottom squat t-spine reaches

Bottom squat t-spine reaches

ID: 820

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Exercise Type:
Lower Squat
Contraindications:
None
Equipment:
Floor Based, Wall Based
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Establish a stable base before adding any dynamic component.
  2. 2. Think of sitting between your heels rather than sitting back onto them.
  3. 3. Set feet at shoulder-width or wider with toes turned out to your natural angle.

Regression:

Assisted squat using TRX or a doorframe to offload bodyweight while practising full range.

Progression:

Load the pattern with an uneven implement (single kettlebell, offset barbell) to increase lateral stability demand.

Common Problems:

Knees caving inward — cue active push out against the floor. Heel rise — widen stance or elevate heels slightly.