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Technique

  1. Begin in a standing position with your feet shoulder-width apart.
  2. Optionally, you can hold a weight in front of you, close to your body.
  3. Lower yourself into a squat position, sitting back and down, and then roll onto your back; if you’re holding a weight, lower it down above your head before bringing it back to the front.
  4. Use momentum to rock forward, tucking your knees into your chest, and transition back to a standing position.
Logging: Total weight used.
Risks
  • Perform this exercise on a padded surface to reduce impact on the spine.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps
  • Pelvis
  • Triceps
  • Abs
  • Obliques
  • Chest
  • Back

Secondary

  • Hip adductors
  • Forearms
Flexibility

Secondary

  • 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

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Equipment

Kettlebell
Kettlebell

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Appears in

Flexibility
Other disciplines
Joint movements
Trunkflexion
Elbowextension
Shoulderextension forward
Kneeextension
Hipextensionflexion
trains stretches

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Progressions

w024

Extended deck squat

Novice

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Regressions

e031

Deep squat

Beginner
e0xp

Deep squat hold

Beginner

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Variations

e1aj

Dumbbell deck squat

Novice
e1b4

Dumbbell deck squat

Novice
w012

Deck squat

Novice
w01o

Half burpee

Novice
e11o

Goblet cyclist squat

Novice
e0h2

Good morning

Novice
e0pk

Seated good morning

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.