Core · Bodyweight
Upper Body Rotation in Squat Position
How to do the upper body rotation in squat position, 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 squat with feet a little wider than shoulder-width and your chest up. Holding the squat depth, rotate your torso to one side and reach an arm toward the ceiling, then rotate back through center and repeat to the other side.
- 1Feel your obliques drive the rotation through your trunk
- 2Keep your hips low and steady as your upper body turns
- 3Open through the chest and reach long on each twist
Common mistakes
- Avoid letting your hips rise out of the squat as you rotate
- Do not round your lower back; keep your chest tall
- Avoid forcing the twist past a comfortable range
Muscles worked
The upper body rotation in squat position mainly works the obliques, with the upper abs, lower abs, quads, glutes, lower back, and hamstrings assisting.
- ObliquesPrimary
- Upper AbsSupport
- Lower AbsSupport
- QuadsSupport
- GlutesSupport
- Lower BackSupport
- HamstringsSupport
- LatsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- CalvesMinor
- Front DeltsMinor
- Side DeltsMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the upper body rotation in squat position 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.