Bowler Squat
Bowler Squat is a unilateral core and mobility exercise training the hip, knee, ankle, thoracic spine, and lumbar spine across the sagittal, frontal, and transverse planes, using Bodyweight.
- Laterality
- Unilateral
- Planes
- Sagittal · Frontal · Transverse
- Equipment
- Bodyweight
- Primary joints
- Hip · Knee · Ankle · Thoracic Spine · Lumbar Spine
Demo video
01
How to perform it
- 1Stand on one leg and perform a bowler squat by hinging at the hip and reaching the opposite arm diagonally toward the foot. Return to upright. This hip hinge-based balance drill targets glute activation, single-leg stability, and thoracic rotation.
02
Training profile
Fascial lines
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
Explore the library
Every tag is a doorway. Each link below opens a collection page listing every exercise that shares it. This is the connective tissue that lets one record rank for dozens of searches.
All Bodyweight exercisesSagittal-plane drillsFrontal-plane drillsTransverse-plane drillsSuperficial Back Line trainingLateral Line trainingSpiral Line trainingDeep Front Line trainingBack Functional Line trainingHip exercisesKnee exercisesAnkle exercisesThoracic Spine exercisesLumbar Spine exercises