> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Dumbbell deck squat
> Novice · Dynamic · Bilateral. Strength, flexibility, cardio
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Video length** | 16 s |
## 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
* Use the dumbbell weight to assist the forward roll and standing transition.
* Keep the back rounded during the rolling phase.
**Logging:** Total weight used.
## Muscles
Strength
- Glutes
- Hamstrings
- Quadriceps
- Pelvis
- Triceps
- Abs
- Obliques
- Chest
- Back
Flexibility
- Glutes
- Hamstrings
- Hip adductors
* 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
## Equipment
## Appears in
## Progressions
Novice
## Variations
Novice
Novice
Novice
Novice
Novice
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/dumbbell-deck-squat-e1aj). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
