Also known as: 180 squat, 180 jump squat, half-turn squat, rotational squat, turning squat

What is 180 Degree Squat?

The 180 Degree Squat is an explosive bodyweight squat variation that adds a 180-degree turn on the ascent. It primarily targets the quadriceps, hamstrings and glutes. Difficulty: hard - requires controlled descents, a neutral spine, braced core and engaged glutes to reduce injury risk.

How to Do 180 Degree Squat

  1. Set your stance: Stand shoulder-width with toes slightly outward, chest up, core braced and glutes engaged. Visualize the landing spot before starting.
  2. Initiate descent: Hinge hips back and lower into a controlled squat, keeping a neutral spine and knees tracking over toes; avoid rounding the back.
  3. Explode upward: Drive through heels and midfoot, extend hips and knees explosively while maintaining core tension to create controlled upward rotation.
  4. Rotate 180 degrees: Use hip drive and arm momentum to turn mid-air, keeping eyes on the landing and shoulders aligned to guide rotation smoothly.
  5. Land and reset: Land softly in a squat with knees slightly bent, absorb impact through hips and ankles, re-establish neutral spine, then reset before the next rep.

Muscle Groups

Quadriceps, Hamstring, Glutes

Description

Explosive Cardio Exercise. Only perform if you can control the descent. Maintain a neutral spine and do not allow your back to round at the bottom. Keep the core braced and glutes engaged.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the 180 Degree Squat?

The 180 Degree Squat builds explosive lower-body power, improves balance and coordination, and targets quads, hamstrings and glutes. It also raises heart rate for cardio benefits and enhances rotational control for athletic movements.

What common mistakes should I avoid with 180 Degree Squats?

Common mistakes include uncontrolled descents, rounding the lower back, knees caving inward, poor hip drive and hard landings. Focus on a neutral spine, braced core, knee tracking and soft, controlled landings to reduce injury risk.

How can I progress or regress from this exercise?

Regress by practicing quarter or half turns, assisted turns, or standard jump squats. Progress by increasing reps, adding weighted vests, or performing turn-to-box jumps once you master landing control and strength.