Squat To Reach: How-to, Benefits & Variations
The squat to reach targets multiple muscle groups. Improves functional fitness. Start with 3 sets of 10-12 reps with controlled form.
Squat To Reach: How-to, Benefits & Variations
The squat to reach is a warmup exercise targeting multiple muscle groups. Counters age-related muscle loss (sarcopenia) that accelerates after 40. Found in 3 workouts across the Wellls platform with 0 variations.
Mama Moves Prenatal Pilates 4
Jessica Casalegno
How to Do Squat To Reach
Set up in the starting position for squat to reach. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Jessica Casalegno cues: "As you exhale, bend through the knees, squat low, drop the hands low."
Complete the full range of motion. "Take a big inhale, extend through the knees, reach up nice and tall."
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Natalia Gunnlaugs adds: "Inhale, lower down, drop into a nice low squat. Exhale, reach up."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The squat to reach directly supports this by targeting key muscle groups.
Coach's Tips
"As you exhale, bend through the knees, squat low, drop the hands low." - Jessica Casalegno
Jessica Casalegno
"Take a big inhale, extend through the knees, reach up nice and tall." - Jessica Casalegno
Jessica Casalegno
"Inhale, lower down, drop into a nice low squat. Exhale, reach up." - Natalia Gunnlaugs
Natalia Gunnlaugs
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The squat to reach supports overall functional fitness during a time when the body needs it most. Research supports this type of exercise for women during the menopausal transition.
Variations & Modifications
Benefits
Strengthens and conditions the whole body
The squat to reach builds functional capacity that supports everything from carrying groceries to hiking.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The squat to reach directly addresses this.
Requires minimal equipment
No equipment needed. You can do the squat to reach at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Rushing through repetitions
Control the movement in both directions. The lowering phase is just as important as the lifting phase.
Ignoring pain signals
Joint pain during the squat to reach means something needs adjusting: form, range, or load. Muscle burn is fine. Joint ache is a warning.
Workouts Featuring This Exercise
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Frequently Asked Questions
Get squat to reach in a guided workout
Access 3 workouts featuring this exercise, plus personalized plans from Dr. Wellls.
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