Alternatives
- Tempo Goblet Squat (3-0-3-1)
- Heel-Elevated Squat
- Bulgarian Split Squat
Summary
The deficit squat increases squat depth by raising the feet on platforms. This deeper range of motion increases quad activation and challenges hip mobility and strength.
Benefits of the Deficit Squat
- Increases quad and glute activation
- Improves hip and ankle mobility
- Encourages better depth and control
- Excellent for advanced squat progression
- Can be performed with or without added weight
Deficit Squat Muscles Worked
- Primary: Quadriceps
- Secondary: Glutes, Hamstrings, Core
Instructions
- Stand with each foot on a raised surface (plates or platforms)
- Hold a weight at your chest if desired
- Lower into a deep squat, aiming for full depth
- Keep your heels grounded and chest upright
- Press through your feet to return to standing
- Engage your core and maintain control
- Repeat for the desired number of reps
Common Mistakes
- Allowing knees to collapse inward
- Rounding the lower back at the bottom
- Lifting heels off the deficit platform
- Using too much weight before mastering form
- Leaning forward excessively