Dumbbell deck squat

Muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• Rectus abdominis
• External oblique
• Internal oblique
• Pectoralis major (clavicular head)
• Pectoralis major (sternal head)
• Latissimus dorsi
• Teres major
• Iliacus
• Psoas major

Technique

1. Hold a dumbbell at chest height and descend into a Deep squat .
2. Roll backward onto your rounded spine keeping the feet planted, and bring the dumbbell overhead.
3. Roll forward explosively, swinging the weight forward to help you stand up.

Form tips

1. Use the dumbbell weight to assist the forward roll and standing transition.
2. Keep the back rounded during the rolling phase.

Similar Exercises

• Deck squat
• Half burpee
• Goblet cyclist squat
• Seated good morning
• Good morning