The Squat & Overhead Reach is a dynamic stretching exercise, which focuses on reducing the risk of injury, optimizing power-production capabilities, improving flexibility and stability, utilizing no equipment.


  1. Stand in athletic stance (feet are shoulder-width apart; knees are slightly bent), keep hands close to the body in front of you
  2. Flex hips until knees are at 90˚ and raise arms over your head; keep weight on the heels of the feet and arms wide over your head
  3. Extend hips until you are standing and lower arms to starting position
  4. Repeat

Targeted Musculature

  • Hip Extensors
  • Hip Adductors
  • Hip Abductors
  • Piriformis
  • Glutes
  • Deltoids
  • Latissimus Dorsi

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