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
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
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Barbell Front Squat to Jerk
Barbell, Plates
Quads, Shoulders
Balance Trainer Lateral Dome Squats
Balance Trainer
Quads
Balance Trainer Stability Ball Overhead Squats
Balance Trainer, Stability Ball
Quads, Shoulders
Suspension Trainer Overhead Squat
Suspension Trainer
Quads
Suspension Trainer Squat
Suspension Trainer
Quads
Suspension Trainer Squat to Y Fly
Suspension Trainer
Quads, Shoulders
Resistance Band Squat to Press
Bands
Quads, Shoulders
Sandbag Squat Thruster
Bodyweight
Quads, Glutes
Squat Thrust
Bodyweight
Quads, Abs
Overhead Lunge with Twist
Bodyweight
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
