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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.

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Form tips

  • Use your arms to generate forward momentum as you roll up from the floor.
  • Aim to land with your feet flat on the ground for a stable transition to standing.
Risks
  • Rolling on a hard surface can be uncomfortable or cause injury to the spine; use a mat.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

  • Hip adductors
  • Pelvis
Flexibility

Primary

  • Glutes
  • Hamstrings

Secondary

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

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Flexibility
Joint movements
Kneeextension
Hipextensionflexion
trains stretches

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Regressions

e031

Deep squat

Beginner
e0wn

Baby back roll

Beginner
e0xp

Deep squat hold

Beginner
e0k2

Kettlebell deck squat

Novice
e1aj

Dumbbell deck squat

Novice
e11o

Goblet cyclist squat

Novice
e02o

Close squat

Novice
e11j

Stability ball wall squat

Beginner
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