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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

  1. Begin standing upright with your feet just outside of hip-width; you may turn your toes out slightly if that feels more comfortable.
  2. Bend at your knees to initiate the squat.
  3. Reach forward for counterbalance if necessary and pay close attention to your knees as you lower down.
  4. 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.
  5. Keep your core engaged and lower down until your hamstrings come into full contact with your calves.
  6. Pause momentarily and then gently roll onto your back along the mat, tucking your chin to your chest.
  7. Roll to just below your shoulder blades and then rock back forward.
  8. As you do so, use the momentum you generate to return to your lowest squat position and back to standing.
  9. 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