Legs · Bodyweight
Deep Squat Turn
How to do the deep squat turn, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Drop into a deep squat with your feet flat, heels down, and chest upright. From the bottom, reach one arm up toward the ceiling and rotate your torso to follow your hand, opening through your mid back. Return to center and rotate to the other side while staying low in the squat.
- 1Stretch through your hips and ankles as you stay deep in the squat
- 2Rotation opening up through your mid and upper back
- 3Chest staying lifted as you turn toward your raised hand
Common mistakes
- Letting your heels lift off the floor
- Rounding your back or collapsing forward as you turn
- Rotating from your lower back instead of your mid back
Muscles worked
The deep squat turn mainly works the quads and glutes, with the hamstrings, lower back, upper abs, obliques, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Upper AbsSupport
- ObliquesSupport
- CalvesSupport
- Mid TrapsMinor
- Lower TrapsMinor
- Lower AbsMinor
- Front DeltsMinor
- AdductorsMinor
Kovo programs the deep squat turn for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.