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Exercise guide
Dumbbell Somersault Squat
A single-arm reaching squat with a dumbbell that adds rotation and shoulder mobility to a squat pattern.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · hamstrings · obliques
- Goals
- hypertrophy · mobility
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand with feet shoulder-width holding a dumbbell in one hand at the shoulder.
- Squat down while reaching the dumbbell forward and across the body.
- Reach the bottom of the squat with the dumbbell extended past the opposite knee.
- Drive through the heels to stand up, returning the dumbbell to the shoulder.
- Complete reps per side, then switch.
Technique cues and common mistakes
- 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.