Exercise guide · intermediate
Spinal Wave Into Squats
Spinal wave into squats is a bodyweight mobility exercise targeting the abs and spine, with secondary engagement of the lower back, quads, and glutes. It combines sequential spinal articulation with a squat to improve spinal mobility, core awareness, and lower body strength in a fluid flowing movement.
- Equipment
- bodyweight
- Typical range
- 8–15 reps
- Also works
- back, quadriceps, glutes
01 · Set up
Move into the starting position for Spinal Wave Into Squats without forcing range.
Use support when needed so balance does not limit the intended motion.
02 · Perform
Move slowly through a comfortable range and pause briefly at the controlled end position.
Keep the rest of the body quiet enough to direct motion to the intended area.
Return smoothly to the start before the next controlled repetition.
Coaching tips
- Use a comfortable range.
- Keep breathing steady.
- Move without bouncing or forcing.
Common mistakes
- Forcing range to create a stronger stretch.
- Holding the breath.
- Using momentum instead of controlled motion.
What it should feel like
Expect mild muscular effort or a comfortable stretch around core, not sharp joint pain.
Stop or modify when
Reduce the range or stop if you feel numbness, tingling, sharp, sudden, or worsening pain.
Reviewed alternatives