Zombie Squat - Core Bracing and Low Back Stability exercise
Exercise Overview
The zombie squat is a functional squat variation used to train core bracing, trunk control, and low back stability during lower-body movement. Holding the arms forward helps promote an upright posture and makes it easier to identify loss of spinal alignment or poor squat mechanics.
Muscles Involved
Transversus abdominisInternal obliquesExternal obliquesMultifidusErector spinaeGluteus maximusGluteus mediusQuadriceps
Related Conditions
Mechanical low back painLumbar instabilityPoor core controlMovement coordination deficitsDeconditioningPostural dysfunction