Weighted Deficit Full-Squat

1. Begin by setting up two elevated platforms sturdy enough to support your weight. The platforms should be placed slightly wider than shoulder-width to accommodate your stance. The height depends on your flexibility, but typically a few inches to elevate your feet off the ground is sufficient.

2. Stand on the platforms with your toes slightly turned out and your feet shoulder-width apart. Hold a weight plate close to your chest with both hands. Ensure your grip is secure and your chest is lifted.

3. Engage your core and slowly start to lower your body by bending at the hips and knees while maintaining your back in a neutral position. Your knees should track over your toes, and your weight should be distributed across your whole foot without letting your heels come off the platforms.

4. Lower yourself down into a full squat position, or as low as your mobility allows, aiming to get your thighs at least parallel to the ground, or ideally lower if you can do so while maintaining form.

5. Push through your heels and midfoot to drive yourself back up to the starting position, focusing on using your quads and glutes to perform the movement.

6. Repeat for the desired number of repetitions and sets, ensuring you maintain proper form throughout the exercise.

7. It's important to keep your movements controlled, especially when working from a deficit, as it places increased demand on balance and stability.

Remember to monitor your form closely during this exercise and only use a weight that allows you to maintain proper technique. If you are new to this type of exercise, start with bodyweight to build familiarity and ensure your stability and form are adequate before adding weight.

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