Squat low, then twist through the core.
Rotate from your upper back, not your knees, keep them stable as you twist.
Sitting into a deep squat loads the quads and glutes, and the pause at the bottom to rotate and reach toward the ceiling turns the hold into extra time under tension while opening up the upper back. The lower body has to keep the squat position solid while the torso twists, which quietly trains hip stability alongside mobility. It has earned a near-permanent spot in warm-ups because it hits squat depth, thoracic rotation, and hip control in a single unloaded move.
Your upper back, not your knees or hips. The lower body stays planted and square in the squat while the thoracic spine does the turning, follow your reaching hand with your eyes to get it right.
Primarily mobility and movement prep, with a light strength stimulus from holding the deep squat. It is at its best before a lower-body or full-body session, not as your main leg work.
Usually tight ankles or hips pulling you out of position. Elevate your heels slightly on a plate or reduce your depth a touch, and the rotation will come without your knees caving or heels lifting.
