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.
How to do it
- Stand with your feet hip-width apart and begin with a slow forward fold, rounding sequentially from the neck down through the spine.
- Once fully folded, shift your weight into your heels and roll your spine down into a squat position.
- Hold the squat briefly, engaging your core and keeping your chest open.
- Drive through your heels to rise out of the squat, then sequentially uncurl your spine back to a tall standing position, head rising last.
- Repeat the wave-like spinal articulation and squat for the desired number of repetitions.
Form cues
- Roll down one vertebra at a time.
- Keep your weight shifted toward your heels.
- Keep your chest open and proud in the squat.
- Rise slowly and let your head come up last.
Breathing: Inhale as you stand tall and begin to fold forward, exhale as you roll down into the squat, and inhale to drive back up.
Common mistakes
- Moving too fast causes you to rush the spinal articulation and miss the mobility benefits.
- Lifting your heels during the squat puts extra pressure on your knees and reduces stability.
- Dropping your chin too quickly on the rise can strain your neck instead of letting it follow naturally.
Muscles worked
Primary: abs. Secondary: lower back, quads, glutes.
Suggested sets & reps
Get fitter
3 sets x 8-10 fluid reps, rest 60 seconds
Lose weight
3 sets x 8-10 slow reps, rest 60 seconds
Build muscle
3 sets x 6-8 controlled reps, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp or shooting back pain, ease off and choose a gentler stretching option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if my hamstrings are tight and I cannot touch the floor easily?
Simply bend your knees a bit more during the forward fold to reduce the stretch and keep the movement fluid.
How often can I practice spinal waves into squats?
You can include this movement in your daily warm-up or mobility routine 3 to 4 times a week.
Should my heels stay flat on the floor?
Yes, try to keep your whole foot flat during the squat portion to maintain better balance and ankle mobility.