Step by step instructions, muscle activation and variants for the Narrow Squat from Deficit.
The narrow squat from deficit is a bodyweight squat variation performed with a close foot stance while standing on an elevated surface such as weight plates or a step. The added depth increases the range of motion at the knee, placing greater demand on the quadriceps throughout the movement.
The Narrow Squat from Deficit is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
