Narrow Deficit Squat
Squat deeper and build serious leg strength! The narrow deficit squat increases range of motion for maximum muscle engagement.
The Narrow Deficit Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Narrow Deficit Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Narrow Deficit Squat Variations and Alternatives
How to do the Narrow Deficit Squat
Exercise Instructions: Follow the steps below for the Narrow Squat From Deficit.
Stand on an elevated platform or raised surface to create a deficit. Your feet should be slightly closer than shoulder-width apart.
Engage your core and keep your chest lifted as you prepare to lower into the squat position.
Slowly squat down by bending your knees and hips, keeping the weight centered over your feet. Ensure your knees track in line with your toes and do not extend beyond your toes.
Lower your body to a depth that is challenging yet comfortable, aiming for the thighs to be parallel to the floor or slightly lower if mobility allows. The deficit will allow a greater range of motion compared to a normal squat.
Drive through your heels and push upwards to return to the starting position. Ensure that you maintain a straight back and an upright chest throughout the movement.
Complete the desired number of repetitions and sets.
Remember to keep the movements controlled and to adjust the added weight (if using any) to align with your strength levels and fitness goals. It is important to maintain proper form to prevent injuries and to get the most benefit from the exercise.
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Narrow Deficit Squat FAQs
What muscles does the Narrow Deficit Squat work?
The Narrow Deficit Squat mainly works the quads and glutes & hips, with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Narrow Deficit Squat?
None. The Narrow Deficit Squat is a bodyweight exercise, so you can do it anywhere.
Is the Narrow Deficit Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Narrow Deficit Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Narrow Deficit Squat variations and alternatives?
Similar exercises include the Barbell Conventional Deficit Deadlift, Barbell Sumo Deficit Deadlift, Narrow to Normal Squat and Deficit Wall-Sit.
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