Core · Bodyweight
Squat Mobility Twist
How to do the squat mobility twist, 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
- Rotation
- Mechanic
- Compound
How to do it
Drop into a deep bodyweight squat with your feet flat and chest up, then reach one arm to the ceiling while rotating your torso toward that side. Return to center and twist to the other side, using your elbows to gently push your knees out as you open up.
- 1A stretch through your hips and inner thighs as you sit into the squat
- 2Your upper back and obliques rotating to open the chest
- 3Knees tracking outward with light pressure from your elbows
Common mistakes
- Letting your heels lift off the floor as you sink down
- Rounding your lower back at the bottom of the squat
- Forcing the twist past a comfortable range
Muscles worked
The squat mobility twist mainly works the obliques, with the adductors, lower back, upper abs, lower abs, quads, glutes, hamstrings, and hip flexors assisting.
- ObliquesPrimary
- AdductorsSupport
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- Hip FlexorsSupport
- Mid TrapsMinor
- CalvesMinor
- Tibialis AnteriorMinor
Kovo programs the squat mobility twist 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.