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Exercise Benefits With Proper Form & Technique

Deck Squat

through 14 votes
muscles:Rectus AbdominisMuscle, QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
auxiliary muscles:Lower BackMuscle, ObliquesMuscle, AdductorsMuscle
required:Doable Without Equipment And Weights
optional:Dumbbell, Fitness Mat, Kettlebell, Backpack
fitness level:Normal
exercise type:Strength, Cardio
Variations available (31)
Starting PositionExecution - 1nd Step
Execution - 2rd StepExecution - 3th Step

General And Specifics

  • you can train your endurance or use it as a warm-up
  • additionally, it is appropriate to burn fat and to improve the flexibility
  • ideally, work out on the carpet or a fitness mat

Starting Position

  • stand upright and leave enough space behind you

Correct Execution

  • bend the legs as in the regular Squat (the body weight is on the heels)
  • touch the floor with your buttocks and lean back
  • roll back, but do not do a full backwards roll
  • the knees come to the chest
  • invert the motion, when only the upper back and optionally your hands touch the floor
  • roll forwards and use the momentum to get back on your feet, your arms and legs can help, too
  • stretch the legs and stand upright again

tips for the workout

  • hold a kettlebell, a dumbbell or a filled backpack in front of your chest to impede the exercise
  • impede it even more, if you add a jump at the end of the exercise