How To Do The Deck Squat Properly

The deck squat is one of the variations of regular squats.

Deck squats are better than normal squats since they focus more on flexibility, cardiovascular strength, core strength, and coordination.

You can use a yoga mat if you do not want direct contact with the ground.

How to do a deck squat:

  • Start by standing straight with a shoulder- width stance. Ensure that your feet are firmly pressed on the ground. This is your starting position.
  • While bending your knees, slowly lower your hips close to the ground. Keep your back straight and slightly bend your upper body forwards to promote stability.
  • Sit on the ground. Slightly curve your back and ensure that your butt is close to your feet.
  • Roll backwards until your knees are facing your chest area and your middle and lower back are off the ground.
  • Roll forward with great power then resume back on your feet. Ensure that your feet are close to your butt so that you can rise forward with ease.
  • Return to your starting position and repeat the procedure.
  • Perform 10 reps for 3 sets.

You can also perform the deck squat while holding a weight plate, kettlebell, or dumbbell. They help you to get up with minimal strain. Ensure that you get the right technique before advancing the exercise through using weights.

WHAT MUSCLES DOES DECK SQUAT WORK?

RECTUS ABDOMINIS

The deck squat targets your abdominal muscles. This is the right exercise to include in your workout routine if you aim at acquiring 6 packs. Your abdominal muscles contract when you roll during the exercise, hence strengthening your abs.

QUADRICEPS AND HAMSTRINGS

The workout helps in strengthening and stretching your quadriceps and hamstrings. The exercise activates the upper leg muscles through the action of squatting, rolling, and standing. Strong hamstring and quad muscles enhance your athletic capabilities.

GLUTEUS MUSCLE

The exercise significantly works on your gluteus muscles through strengthening and growing them. This helps in making your butt rounder and firmer.

DECK SQUAT BENEFITS

PROMOTES JOINT MOBILITY

The deck squat involves movements from your head to toe. This plays a significant role in promoting joint mobility and flexibility. Furthermore, your body coordination improves.

STRENGTHEN AND TONES MUSCLES

The workout strengthens your glutes and core muscles. Additionally, it tones your whole body, hence giving you a fit physique.

Strong muscles help you to perform daily activities and other exercises with minimal strain.

BURNS CALORIES

The exercise is beneficial since it helps in burning calories, especially in your abdominal region. Moreover, your metabolism increases causing you to become more active.

ENHANCES CARDIOVASCULAR OUTPUT

The deck squat improves your cardiovascular health. Since the exercise involves moving your body vertically and horizontally, the body is able to take up oxygen.

Moreover, the blood vessels dilate. This significantly helps in weight loss and high blood pressure reduction.

IMPROVES YOUR PHYSICAL APPREARANCE

The routine improves your physical appearance since it tones your core and glutes.

You are able to build a round and firm butt, which is beneficial for ladies since it makes you to be more attractive and boosts your confidence.

Both genders are also able to enjoy well- sculpted abs since the workout targets your abdominal muscles. However, you are able to achieve a great physique if you are consistent and perform the technique correctly.

IMPROVES MOOD AND SLEEP

This is a great exercise to perform especially when you are feeling grumpy. Deck squats improves your moods through releasing substances that help you feel good such as serotonin and dopamine.

Additionally, you experience a feeling of satisfaction. The duration and quality of your sleep also significantly improves.

ALTERNATIVES TO DECK SQUAT

SPLIT SQUAT

The split squat is a great alternative since it targets your abdominal and gluteus muscles. You can perform it with a barbell or dumbbells.

Alternatively, you can perform it without the weights. You can use a yoga mat if you do not want direct contact with the floor.

How to do split squat:

  • Start by standing straight. Then take a huge step forward as if doing a lunge. The step should not be too wide since you can lose balance. Ensure the heel of your back leg is slightly raised from the ground.
  • In a gentle and controlled motion, lower your back knee so that it almost touches the round. Your front knee should bend at 90 degrees.
  • Gently push your back leg up to your starting position.
  • Perform 5 reps on both legs for 3 sets. Ensure that you alternate your legs.

Once you have mastered the basic technique, you can use weights to perform the exercise. Start with light weights as you progress to heavier ones.

PISTOL SQUAT

A pistol squat is a more advanced variation of squats. You will need practice other simple variations of squats before commencing the pistol squat.

This is because you require stability and balance.

How to do the pistol squat:

  • Start with a shoulder- width stance.
  • Engage your core, maintain high chest, and pull your shoulders back.
  • Extend one leg and both arms forward.
  • Hinge your hips and bend one knee as you perform a squat. Ensure that your other leg is extended in front of you throughout the entire exercise.
  • As you lower your body, ensure your butt almost touches your heel.
  • Squeeze your glutes then rise back up.
  • Perform 5 reps for 3 sets then switch legs.

DECK SQUAT MISTAKES TO AVOID

WRONG POSITIONING OF YOUR FEET

After rolling, placing your feet away from your butt might prevent you from rising to the starting position. Moreover, you might lose your balance. Ensure that your feet are close to your butt on reaching the ground.

CONCLUSION

The deck squat is a great exercise to work your abdominal muscles and lower body. You can perform the exercise as a warm-up or part of your workout routine.

Regardless of performing the right technique, the exercise can be hard on some of your body parts, such as your knees, hips, and ankles. Therefore, you should be cautious while performing the exercise and avoid overdoing it.