Deck squat

Muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis

Technique

1. From a standing position, perform a Deep squat and roll backward onto your rounded back.
2. Let your legs go slightly overhead, then roll forward explosively.
3. Use the momentum to return to your feet and stand up completely.

Form tips

1. Use your arms to generate forward momentum as you roll up from the floor.
2. Aim to land with your feet flat on the ground for a stable transition to standing.

Risks

1. Rolling on a hard surface can be uncomfortable or cause injury to the spine; use a mat.

Similar Exercises

• Dumbbell deck squat
• Kettlebell deck squat
• Dumbbell deck squat
• Close squat
• Stability ball wall squat

Equipment

• Ground (hands or body)