Standing · No equipment
Wide Squat with Clasped Hands
Legs
Glutes
Stand wide with toes turned slightly out and clasp your hands in front of you.
Standing
Main workout
Front Reach Squat
Standing legs movement. Extend your arms forward, push your hips back and lower into a squat.
- Times practiced
Times practiced
How many times people completed this movement in workouts in the app, from August 18, 2026 to October 15, 2026.
How we get this number - 941
- Popularity rank
- #129of 142
- Difficulty
- 5/5
- Clarity
- 4/5
- Time
- 30 sec
- Equipment
- None
How to do it
Extend your arms forward, push your hips back and lower into a squat.
Keep your back straight, then rise back up.
About Front Reach Squat
Front Reach Squat moves the hips back and bends the knees while both arms extend forward. The forward reach accompanies the squat; it is not a target to stretch toward.
What to focus on
- Keep the torso long as the hips move back.
- Rise with control while letting the arms return.
Make the movement smaller
Use a shallow bend and keep the hands closer to the body.
A mistake to watch for
Dropping lower after the back begins to round. Reduce the squat depth and reset.
Practice time and pacing
The app assigns 30 seconds to Front Reach Squat. Use that as a time block, with pauses whenever you need them. Move at the demonstration’s controlled pace; the timer is not a repetition target. Watch the full movement once before following along.
Where you will practice it
It first appears on day 11 of the Standing Intermediate 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.
Read about this practice
Alternatives in the app
Compare the instructions and movement demands before choosing a replacement.
Standing · No equipment
Squat Fist Hold
Legs
Glutes
Stand with feet wider than your shoulders and hold your fists in front of you.