Step by step instructions, muscle activation and variants for the Weighted Full Squat from Deficit.
A squat variation performed while standing on an elevated surface such as weight plates, allowing a greater range of motion and deeper knee flexion than a standard squat. The added depth increases quad and glute activation through an extended stretch.
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The Weighted Full 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.