Quadriceps, Glutes, Hip Flexors
Shoulders
Lower into a deep squat position with feet shoulder-width apart or slightly wider.
Keep your heels on the ground (elevate them on a plate if needed for mobility).
Hold the bottom position with chest up and back as straight as possible.
Reach one arm straight overhead towards the ceiling, rotating your torso slightly to follow the hand.
Focus on thoracic extension and rotation - open up the chest on the reaching side.
Lower the arm and repeat on the opposite side.
Alternate sides for desired reps, staying in the deep squat throughout.
Keep core engaged and breathe steadily.