Barbell squat variations are often the first port of call when it comes to pumping up the quads, but a recent Instagram post from Australian bodybuilder Kwame Duah explains why the dumbbell alternative known as the somersault squat could be another great move for stimulating growth in the upper legs.
“This is one of the great exercises to enhance your quads,” Dua explained while posting an IG Reel to her many followers. The popular fitness influencer, who can also be found on YouTube and TikTok, showed that effective squats can come in all different shapes and sizes.
What is a somersault squat?
This exercise, also known as the “Joe Daniels squat” in honor of the man who first popularized it, has grown with the rise of home training, as it does not require a bar or squat rack. In essence, this is a more advanced iteration of the goblet squat.So it is recommended to get the mechanics for that move sorted out first.
The somersault squat requires heels, and once the dumbbell or kettlebell is lowered, the toes should be pointed out. The goal here is to focus on knee flexibility while lowering the weight in a controlled manner between the legs. Then, as the weight moves toward the knees, the hips bend forward, returning as the weight moves toward the sky. This trajectory allows for a deep squat, placing pressure on the quads as the legs attempt to remain stable while lifting the load.
Kwame Dua: How to do a summersault squat correctly
“Hold two plates and lift your heels to improve ankle mobility and stability,” begins the dua. “Hold the dumbbells with a neutral grip between your legs,” and then “come down, bending through the knees and letting them extend through that deep range of motion. Drive through the heels to power back up.”
With Dua’s elaborate display catching fire on social media, the acrobatic squatters were quick to get more details. One enthusiastic follower asked, “How many times should each person train their quads each week?” The Australian bodybuilder replied, “It really depends on how well you recover and whether you can fit it into your current training plan.” “But I would recommend quad training at least twice per week. You can also make your second leg day, which typically focuses more on the posterior chain, a little more effective on the quads by prioritizing quad exercises or adding some extra quad volume.”
The somersault squat requires a pre-existing level of flexibility, so people with knee injuries or joint pain should not try it. For everyone else, the trick is to master the vertical rise and fall of the goblet squat, Before adding more complexity with the somersault squat. Still, if you’re up for a more advanced challenge, and ready to crush those squats, be sure to give the somersault squat a respectable try.
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