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Deck Squat
A dynamic bodyweight squat variation involving a controlled roll, targeting the core, glutes, and quads to improve mobility, stability, and functional power.
About Exercise
Equipment
Body Weight
Difficulty
4/5 • Advanced
Primary Muscle Groups
Glutes
Secondary Muscles
Obliques, Calves
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
8/10Glute Max
Quads
7/10Vastus Lateralis, Vastus Medialis
Abs
7/10Rectus Abdominis
Hamstrings
6/10Biceps Femoris
Obliques
5/10External Obliques
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-120 seconds
How to Perform
Stand with feet shoulder-width apart, toes slightly out. Maintain a straight back and engaged core throughout the movement.
- Squat down deeply until glutes touch the floor, keeping heels flat and chest up.
- Roll back controlled onto your upper back, keeping knees bent.
- Shift weight to heels and roll forward, planting feet near glutes.
- Drive through heels to return to the deep squat position.
- Stand up fully, squeezing glutes and keeping core tight.
Coaching Tips
Form Cues
- Keep heels down
- Core tight throughout
- Smooth roll, no rush
- Chest up in squat
- Drive through heels
Breathing
Inhale during squat and roll back; exhale during return to stand.
Tempo
2-0-1
Range of Motion
Lower until glutes touch floor; stand with hips and knees fully extended.
Safety
Safety Notes
- Avoid if acute lower back pain
- Warm up hips and ankles first
- Start bodyweight to master form
- Use mat for roll to protect spine
- Stop if pain in knees or back
Spotting
Not recommended; perform in open space with mat for safety.
Common Mistakes
- Rushing the roll
- Heels lifting off ground
- Knees caving inward
- Arching lower back excessively
- Failing to stand up smoothly
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Poor hip mobility
Flexibility Needed
- Full ankle dorsiflexion
- Deep hip flexion
- Thoracic spine extension
Build Up First
- Master basic bodyweight squat
- Proficient hip hinge
- Core stability control
Also known as
Rolling Squat, Bodyweight Rolling Squat
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