Mobility · Level 1
Deep squat with reach
In a deep squat, open one arm toward the ceiling rotating your torso.
- Suggested dose
- 1 × 6 rep per side · 15s rest
- Equipment
- No equipment
- Works
- Adductors, Hip flexors, Upper back
- Pattern
- Mobility, Squat, Rotation
How to do it
- Lower into a deep squat with heels down.
- Elbows push the knees outward.
- Raise one arm toward the ceiling while rotating; alternate.
Key points
- Heels on the floor
- Open chest
Common mistakes
- Rounding the back a lot
Why it helps your tennis
Hip and thoracic mobility for low, wide positions.
Related exercises
- Carioca (crossover step)Lateral movement crossing one foot in front and then behind.
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.