Narrow Squat From Deficit
Description
The narrow squat from deficit is performed standing on a small platform or stack of plates with feet positioned narrower than shoulder-width. The deficit extends the range of motion below normal floor level, while the narrow stance maximizes quad emphasis. It is a strong choice for deep quad development.
Muscle Group
Equipment Required
Narrow Squat From Deficit Instructions
- Place small plates, a wedge, or a low platform on the floor.
- Stand on the platform with feet narrower than shoulder-width.
- Hold your arms out for balance or place hands on hips.
- Brace your core and stand tall.
- Squat down by bending your knees and hips deeply.
- Allow your heels to drop below the platform level for an extended range.
- Continue down as deep as your mobility allows.
- Drive up through your heels to stand back to the starting position.
Narrow Squat From Deficit Form & Visual
Narrow Squat From Deficit Benefits
- Extended range of motion builds deep quad strength
- Narrow stance maximizes quad activation
- Improves ankle and knee mobility
- Develops control through deep range
- Useful for hypertrophy training
- No equipment beyond a small platform
Narrow Squat From Deficit Muscles Worked
- Quadriceps
- Gluteus maximus
- Adductors
Narrow Squat From Deficit Variations & Alternatives
- Narrow Stance Squat
- Deficit Squat
- Sissy Squat
- Goblet Squat
