Narrow Squat From Deficit

Muscles worked

Setup

1. Place two sturdy steps or weight plates side-by-side with a gap between them wide enough for your hips to pass through.
2. Stand with one foot on each platform, positioning your feet closer than shoulder-width apart in a narrow stance.
3. Engage your core and maintain a neutral spine with your arms extended in front of you for balance.
4. Ensure your weight is evenly distributed across your mid-foot and heels.

How to do it

1. Inhale as you lower your hips by bending at the knees and hips, allowing your glutes to drop into the space between the platforms.
2. Descend as deep as your mobility allows, aiming to bring your hips below the level of the steps while keeping your chest up.
3. Exhale as you drive through your mid-foot to return to the starting position, focusing on pushing the floor away.
4. Maintain a controlled tempo, taking approximately 3 seconds to lower and 1 second to rise.

Form checklist

• Keep your chest upright and avoid rounding your lower back at the bottom of the movement.
• Ensure your knees track in line with your toes and do not cave inward (valgus).
• Keep your heels firmly planted on the platforms throughout the entire rep.
• Maintain a neutral neck position by looking at a point on the floor a few feet in front of you.

Pro tips

• Focus on the deep stretch in the quadriceps at the bottom of the deficit to maximize muscle fiber recruitment.
• Keep your core braced as if you are about to be punched to stabilize your spine during the increased range of motion.

Make it harder

• Add a 2-second pause at the bottom of the deficit to eliminate momentum and increase time under tension.
• Slow the eccentric phase to 5 seconds to further challenge the quadriceps and glutes.

Frequently asked

What muscles does the narrow squat from deficit work?

The narrow squat from deficit primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the narrow squat from deficit?

The narrow squat from deficit requires no equipment — just your body weight.

Is the narrow squat from deficit good for beginners?

The narrow squat from deficit is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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