Arm Full-Circles Squat

1. Stand with your feet shoulder-width apart, arms by your sides.

2. Start by slowly lifting your arms forward and upward until they are fully extended above your head.

3. As you raise your arms, initiate a squat by bending at the hips and knees, sitting back as if you are lowering onto a chair.

4. Continue to squat down while simultaneously completing the arm circle, bringing your arms down and behind you as you reach the lowest point of your squat.

5. Your arms should be moving in a smooth, controlled full circle motion throughout the exercise.

6. Once you are in the full squat position, with your arms extended behind you, reverse the motion by rising from the squat.

7. Raise your arms up behind you and complete the upward arc of the circle, bringing your arms back overhead as you stand up to the starting position.

8. Ensure to keep your core engaged, back straight, and heels planted on the floor throughout the movement.

9. Repeat for the desired number of reps, remembering to breathe deeply and maintain a smooth and controlled motion throughout the exercise.

Perform this exercise to work on both lower body strength and upper body mobility. It can be a great addition to a dynamic warm-up or used as part of a bodyweight circuit.

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