Elevated Deck Squat
The Elevated Deck Squat is a squatting variation that requires the athlete to transition smoothly from the lowest point in the squat, onto their back, then again into their squat before standing. By elevating the surface, the athlete doesn't require the same depth of hip mobility, as a full deck squat.
- Type Of Exercise: Strength
- Muscles: Quadriceps, Glutes, Hips, Hamstrings
- Difficulty: Beginner
- Equipment: Panel Mats
Elevated Deck Squat
- Set a large, soft mat behind you that is at least knee height to start with.
- Begin standing upright with your back to the mat, approximately 6 inches away.
- Place 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.
- Over time, work to lower the height of the mat with the goal of eventually eliminating the need for an elevated surface completely.
- Exercise: Full Squat
- Type of Exercise: Strength
- Muscles: Quadriceps, Glutes, Hips, Hamstrings
- Difficulty: Beginner
- Equipment: Other
- Exercise: Deck Squat
- Type of Exercise: Strength
- Muscles: Quadriceps, Glutes, Hips, Hamstrings
- Difficulty: Beginner
- Equipment: Elevated Surface
