Dumbbell Somersault Squat

Muscles worked by the Dumbbell Somersault Squat

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

HamstringsHamstring MusclesObliquesOblique Abdominals

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Dumbbell Somersault Squat

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.

Form 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.

At a glance

Dumbbell Somersault Squat in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Figure-4 Stretch
• Banded Glute Bridge
• Banded Good Morning
• Banded Hip Thrust
• Banded Kneeling Hip Thrust
• Banded Romanian Deadlift
• Banded Squat
• Banded Sumo Walk

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "db-somersault-squat",
  "name_en": "Dumbbell Somersault Squat",
  "name_de": "Dumbbell Somersault Squat",
  "name_es": "Sentadilla Somersault con Mancuerna",
  "description_en": "A single-arm reaching squat with a dumbbell that adds rotation and shoulder mobility to a squat pattern.",
  "description_de": "Eine einarmige Greif-Kniebeuge mit Kurzhantel, die Rotation und Schultermobilität in das Squat-Muster bringt.",
  "description_es": "Una sentadilla unilateral con alcance y mancuerna, que añade rotación y movilidad de hombro al patrón de sentadilla.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "hamstrings",
    "obliques"
  ],
  "goals": [
    "hypertrophy",
    "mobility"
  ],
  "tags": [
    "leg_day"
  ],
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "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."
  ],
  "instructions_de": [
    "Stehe schulterbreit und halte eine Kurzhantel in einer Hand auf Schulterhöhe.",
    "Hocke ab und strecke die Hantel nach vorn quer über den Körper.",
    "Erreiche den unteren Punkt mit der Hantel über das gegenüberliegende Knie hinaus.",
    "Drücke über die Fersen hoch und führe die Hantel zurück zur Schulter.",
    "Wiederholungen pro Seite, dann wechseln."
  ],
  "instructions_es": [
    "Pies a la anchura de los hombros, sostén una mancuerna en una mano a la altura del hombro.",
    "Baja en sentadilla mientras llevas la mancuerna al frente y cruzando el cuerpo.",
    "Alcanza el punto bajo con la mancuerna extendida pasando la rodilla opuesta.",
    "Empuja con los talones para subir, regresando la mancuerna al hombro.",
    "Repeticiones por lado, luego cambia."
  ],
  "tips_en": [
    "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."
  ],
  "tips_de": [
    "Bewege dich langsam durch die Rotation, halte die Wirbelsäule kontrolliert.",
    "Nutze eine leichte Hantel — der lange Hebel belastet die Schulter.",
    "Drücke die Knie nach außen für eine stabile Squat-Spur."
  ],
  "tips_es": [
    "Mueve lento durante la rotación para mantener la columna controlada.",
    "Usa una mancuerna ligera — la palanca larga exige al hombro.",
    "Empuja las rodillas afuera para mantener la trayectoria estable."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/db-somersault-squat-start.webp",
      "peak": "images/flat/db-somersault-squat-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "db-somersault-squat");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.