Dumbbell Somersault Squat

A single-arm reaching squat with a dumbbell that adds rotation and shoulder mobility to a squat pattern.

How to do it

1. Stand with feet shoulder-width holding a dumbbell in one hand at the shoulder.
2. Squat down while reaching the dumbbell forward and across the body.
3. Reach the bottom of the squat with the dumbbell extended past the opposite knee.
4. Drive through the heels to stand up, returning the dumbbell to the shoulder.
5. Complete reps per side, then switch.

Tips

• Move slowly through the rotation to keep the spine controlled.
• Use a light dumbbell — the long lever taxes the shoulder.
• Push the knees out to keep the squat track stable.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Hamstrings, Obliques