Deep Squat Hold + Reach

AnimalBW

A resting deep squat (baby squat) with one arm reaching across the body or overhead to add thoracic rotation, commonly used as the entry mobility drill before any ground-based flow session.

Demo: GMB Fitness

Sets

2

Reps

5-6 reaches per side

Rest

30s

Contraindications

Avoid with knee pain in deep flexion; use a support (wall, pole) if balance is an issue.

Setup

Drop into a deep squat, feet roughly hip-width, heels down if possible.

Execution

  1. 1Settle into a comfortable deep squat, using the elbows against the inside of the knees if needed to open the hips
  2. 2Reach one arm across the body and rotate the torso to look toward the reaching hand
  3. 3Hold briefly, then reach the same arm up toward the ceiling, opening the chest
  4. 4Return to center, then repeat on the other side
  5. 5Keep breathing steady throughout each reach

Key cues

  • Settle into the squat first, don't force the reach before you're stable
  • Rotate from the upper back, not just the arm
  • Keep heels down as mobility allows
  • Breathe fully into each reach, don't rush

Common faults

  • Losing the squat position (heels popping up) during the reach
  • Rotating only the arm without engaging the thoracic spine
  • Rounding the lower back excessively
  • Rushing through reaches without holding at end range

Tweaks

  • Add a longer hold (30-60s) purely in the squat before adding reaches
  • Combine with Frogger rocking for a fuller hip-opening warm-up
  • Add ankle dorsiflexion drills between reaches

Progressions

Cossack Squat Flow (Side to Side)Frogger

Muscles

Primary: Hip Adductors, Thoracic Spine Rotators, Ankles

Secondary: Core, Shoulders

Notes

A very common opening drill in Ido Portal-influenced movement warm-ups, combining a resting squat with light rotational reaching.

Sources

Attribution: GMB Fitness / General movement culture