Dumbbell 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 Dua explained why the dumbbell variation, known as somersaults, can be a great move to stimulate upper leg growth.
“This is one of the most amazing exercises to grow your quads,” Dua said while posting an IG clip to her legions of followers. The popular fitness influencer, who can also be found on YouTube and TikTok, has shown 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 because it doesn’t require a bar or squat rack. In fact, it is a a more complete iteration of the cowriesso it is recommended to nail down the mechanics of this move first.
Flipping somersaults requires high heels, and when the dumbbell or kettlebell is lowered, the toes should point outward. The goal here is to focus on knee flexion while lowering the weight in a controlled manner between the legs. The hips then move forward as the weight moves toward the knees and back as the weight moves toward the sky. This trajectory allows the deep core to tax the quads as the legs try to stay stable during loading.
Kwame Duah: How to properly perform a flip
“Grab two plates and raise your heels to improve ankle mobility and stability,” Dua begins. “Hold the dumbbell between your legs with a neutral grip,” and then “bend at the knees and allow them to swing forward for this deep range of motion. Drive through the heels to build strength.”
As Dua’s elaborate display caught fire on social media, would-be squatters quickly found out more. “How many times should he train his quads each week,” asked one enthusiastic follower. “It really depends on how well you recover and whether you can fit it into your current training plan,” said the Australian bodybuilder. “But I recommend training at least twice a week. You can also make your second leg day, which typically targets the posterior chain, a little more quads by prioritizing quad exercises or adding extra quad volume.”
Somersault squats require a pre-existing level of flexibility, so those with knee injuries or joint pain should avoid them. For everyone else, the trick is to master the vertical rise and fall of the brown. before adding further complexity with the squat. However, if you are up for a more advanced challenge and ready to destroy these teams, be sure to try to respect the sallt.
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