Exercise guide · Beginner · Compound

Squat to Overhead Reach with Twist: How to Do It & Muscles Worked

The squat to overhead reach with twist is a dynamic bodyweight exercise that combines a traditional squat with an overhead reach and torso twist, targeting the quads, glutes, hamstrings, and core. It enhances lower body strength, core stability, and rotational mobility.

Primary muscles
Quads
Equipment
Body Weight
Level · type
Beginner · Compound
Demonstration of the squat to overhead reach with twist
Front view: muscles worked by the squat to overhead reach with twist. Primary: quads. Secondary: hamstrings, abs, obliques and glutes.
Back view: muscles worked by the squat to overhead reach with twist. Primary: quads. Secondary: hamstrings, abs, obliques and glutes.
Primary Secondary

How to do the squat to overhead reach with twist

  1. Step 1: Stand with your feet shoulder-width apart and toes slightly turned out.
  2. Step 2: Lower your body into a squat position by bending your knees and pushing your hips back.
  3. Step 3: As you come up from the squat, raise your arms overhead and twist your torso to one side.
  4. Step 4: Return to the starting position and repeat the squat, this time twisting your torso to the opposite side.
  5. Step 5: Continue alternating sides with each squat repetition.

Sets, reps and programming

Suggested sets, reps and rest for the squat to overhead reach with twist by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Squat to Overhead Reach with Twist alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.