Deck Squat
The Deck Squat is a squatting exercise that requires the athlete to transition smoothly from the lowest point in the squat, onto their back, then again into their squat before standing. The movement is a litmus test for the athlete's hip mobility, as it will not be smooth if they cannot perform the full squat.
- Type Of Exercise: Strength
- Muscles: Quadriceps, Glutes, Hips, Hamstrings
- Difficulty: Beginner
- Equipment: Body Only
Deck Squat
- Begin standing upright with your feet just outside of hip-width; you may turn your toes out slightly if that feels more comfortable.
- Bend at your knees to initiate the squat.
- Reach forward for counterbalance if necessary and pay close attention to your knees as you lower down.
- Aim to keep them moving forward over roughly the middle of your foot; do not allow them to cave inward, inside of your big toes.
- Keep your core engaged and lower down until your hamstrings come into full contact with your calves.
- Pause momentarily and then gently roll onto your back along the mat, tucking your chin to your chest.
- Roll to just below your shoulder blades and then rock back forward.
- As you do so, use the momentum you generate to return to your lowest squat position and back to standing.
- Repeat for reps.
- Exercise: Elevated Deck Squat
- Type of Exercise: Strength
- Muscles: Quadriceps, Glutes, Hips, Hamstrings
- Difficulty: Beginner
- Equipment: Elevated Surface
- Exercise: Cossack Squat
- Type of Exercise: Strength
- Muscles: Quadriceps, Glutes, Hips, Hamstrings
- Difficulty: Beginner
- Equipment: Body Only
