Moves/DB Butt Walks

DB Butt Walks

ID: 742

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Exercise Types:
Lower Squat, Total Quadruped
Contraindications:
Lower Back Problems, Shoulder Issues/Mobility
Equipment:
Dumbbell
Applicability:
Group
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Full foot contact with the floor — heel, arch, and ball stay grounded.
  2. 2. Rebound out of the bottom with hip drive, not by leaning the chest forward.
  3. 3. Create rotational torque by screwing feet into the floor — activates glutes before the movement begins.
  4. 4. Engage the core before initiating any movement.

Regression:

Goblet squat with a light counterweight to reinforce an upright torso and depth simultaneously.

Progression:

Increase load with barbell, front squat, or add a pause at the bottom to remove elastic rebound.

Common Problems:

Bouncing out of the bottom — enforce a pause at the bottom to eliminate elastic rebound.