Narrow Squat from Deficit
Expert Advice
Keep your knees tracking over your toes and your chest up to maintain proper form and balance.
How-to-do Steps
- Stand on a raised platform with your feet closer than shoulder-width apart.
- Lower your body by bending your knees and hips, keeping your weight on your heels.
- Squat down as low as you can while maintaining form.
- Push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Narrow Squat from Deficit primarily targets the Glutes, Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Quads40%
Secondary
Calves10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Narrow Squat from Deficit work?
Narrow Squat from Deficit primarily targets the Glutes, Quads. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Narrow Squat from Deficit?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Narrow Squat from Deficit suitable for beginners?
Yes, Narrow Squat from Deficit is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
