Core · Bodyweight
Half Squat Side Reach
How to do the half squat side reach, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand with your feet shoulder-width apart and lower into a half squat. Holding that low position, reach one arm overhead and bend laterally toward the opposite side, then return to center and reach the other way. Keep your hips back and chest tall as you side-bend.
- 1Feel your obliques stretch and contract as you bend to each side
- 2Keep your quads and glutes loaded in the half-squat hold
- 3Reach long through the overhead arm to lengthen your side
Common mistakes
- Do not let your knees cave inward in the squat
- Avoid rounding forward; bend straight to the side
- Do not bounce into the side reach; move with control
Muscles worked
The half squat side reach mainly works the obliques, with the quads, glutes, upper abs, lower abs, and hamstrings assisting.
- ObliquesPrimary
- QuadsSupport
- GlutesSupport
- Upper AbsSupport
- Lower AbsSupport
- HamstringsSupport
- LatsMinor
- Lower BackMinor
- Upper TrapsMinor
- CalvesMinor
- Side DeltsMinor
- AdductorsMinor
Kovo programs the half squat side reach 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 abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.