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Deep Squat with T-Spine Rotation
A dynamic bodyweight mobility drill combining a full-depth squat with thoracic spine rotation to target hips, ankles, and mid-back for improved flexibility, posture, and squat mechanics.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Calves, Abs, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
7/10Glute Max
Obliques
6/10External Obliques
Hamstrings
5/10Calves
4/10Gastrocnemius, Soleus
Abs
4/10Transverse Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
5-12 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart, toes slightly out. Hinge at hips to grasp toes or place hands on floor inside feet.
- Lower hips into deep squat, keeping heels down and chest up.
- Use elbows to push knees outward if needed.
- Release one hand and rotate torso, reaching free arm toward ceiling.
- Follow rotating hand with gaze to emphasize thoracic rotation.
- Hold for 1-2 seconds, feeling mid-back stretch.
- Return hand to start and alternate sides.
- Stand up to complete if using squat-to-stand variation.
Coaching Tips
Form Cues
- Keep heels down
- Rotate from mid-back
- Eyes follow hand
- Knees track toes
- Core braced
- Chest tall
Breathing
Inhale during squat descent; exhale as you rotate and hold.
Tempo
3-0-2
Range of Motion
Descend until hips are below knees with heels flat; rotate torso until upper back fully twists without lumbar involvement.
Safety
Safety Notes
- Avoid if acute knee or lower back pain
- Maintain neutral spine to protect lower back
- Use support if balance is an issue
- Stop on sharp pain
- Progress gradually for limited mobility
Spotting
No spotting needed; use wall or pole for balance support if beginner.
Common Mistakes
- Rounding lower back
- Heels lifting off ground
- Rotating from lumbar spine
- Knees caving inward
- Rushing the movement
When to Avoid
- Acute knee pain
- Lower back injury
- Recent spinal surgery
Flexibility Needed
- Ankle dorsiflexion for heel-flat squat
- Hip flexion beyond 90 degrees
- Thoracic spine rotation without compensation
Build Up First
- Basic hip hinge proficiency
- Comfortable bodyweight squat hold
Also known as
Deep Squat Thoracic Rotation, Squat with T-Spine Rotation, Deep Squat Spinal Rotation
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