Fitwill stands in solidarity with Ukraine

Narrow Squat from Deficit

Narrow Squat from Deficit

The Narrow Squat from Deficit is a dynamic lower body exercise that targets the muscles of the lower body, particularly the quadriceps, hamstrings, and glutes. This exercise is performed by standing on an elevated platform, such as weight plates or a step, with your feet positioned closer together than in a traditional squat. The narrower stance places additional emphasis on the quadriceps, challenging them to work harder. The deficit aspect of this exercise further amplifies its effectiveness. By standing on an elevated surface, you increase the range of motion of the exercise, forcing your muscles to work through a deeper squat. This not only enhances muscle activation but also helps to improve overall flexibility and mobility in the lower body. Just like with any squat variation, it is crucial to maintain proper form throughout the Narrow Squat from Deficit. Keep your chest lifted, shoulders back, and engage your core for stability. As you lower into the squat, aim to keep your knees aligned with your toes and avoid letting them collapse inward. By incorporating the Narrow Squat from Deficit into your workout routine, you can strengthen your lower body, improve balance, and develop functional strength that can benefit your everyday activities.


  • Begin by standing with your feet shoulder-width apart on a raised platform, such as a step or small bench.
  • Position your feet slightly turned outwards and keep your toes pointed forward.
  • Engage your core and maintain a straight posture throughout the exercise.
  • Slowly lower your body by bending at the knees and hips, as if sitting back into a chair.
  • Keep your torso upright and your knees tracking over your toes.
  • Lower yourself until your thighs are parallel to the floor, or as low as your flexibility allows.
  • Pause briefly at the bottom of the squat and then push through your heels to return to the starting position.
  • Exhale as you push up and breathe naturally throughout the exercise.
  • Repeat the desired number of repetitions.

Tips & Tricks

  • Ensure proper form and technique by keeping your chest up and maintaining a straight back throughout the movement.
  • Engage your core and tighten your glutes while performing the narrow squat from deficit to maximize stability and power.
  • Control your descent by lowering yourself slowly and maintaining control over the movement.
  • Focus on driving through your heels as you push yourself back up to the starting position.
  • Incorporate progressive overload by gradually increasing the weight used or performing more repetitions as you get stronger and more comfortable with the exercise.
  • Warm up your hip flexors and ankles before performing the narrow squat from deficit to improve mobility and range of motion.
  • Listen to your body and rest when needed to prevent overtraining and avoid potential injuries.
  • Include variations and modifications of the narrow squat from deficit to target different muscle groups and add variety to your workout routine.
  • Fuel your body with proper nutrition, including a balance of carbohydrates, proteins, and healthy fats, to support muscle recovery and growth.
  • Stay consistent and incorporate the narrow squat from deficit into your regular exercise routine to see improved strength and overall fitness.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot