Narrow Squat from Deficit

Description

How to Do Narrow Squat from Deficit

1. 1
   Setup

   Place a sturdy, elevated surface (e.g., a low box or weight plate) under your heels or entire feet. Stand with feet hip-width apart, toes pointing slightly forward, and hands either clasped in front or at your sides.

2. 2
   Setup

   Engage your core, keep your chest upright, and maintain a neutral spine. Your gaze should be forward.

3. 3

   Initiate the squat by bending your knees and pushing your hips back, as if sitting into a chair, while keeping your heels firmly planted on the elevated surface.

4. 4

   Descend slowly and with control, allowing your knees to track over your toes, until your glutes are below your knees or you feel a deep stretch in your quads and glutes, inhaling during this phase.

5. 5

   Drive through your heels and midfoot, extending your hips and knees to return to the starting standing position, squeezing your glutes at the top as you exhale.

Tips

• Focus on driving your knees forward slightly more than a traditional squat to emphasize quad activation, while still maintaining full heel contact on the elevated surface.
• Control the eccentric (lowering) phase to maximize time under tension and enhance muscle growth in the quads and glutes.
• Ensure the elevated surface is stable and non-slip to prevent injury and allow for full concentration on the movement.
• Maintain tension in your glutes throughout the movement, especially at the bottom, to prevent your lower back from rounding.

Common Mistakes

• ×Rounding the lower back at the bottom can be fixed by actively engaging your core and maintaining a slight arch in your lower back throughout the descent, only going as deep as your mobility allows.
• ×Lifting heels off the elevated surface indicates improper weight distribution; ensure your weight is pressed through your entire foot, especially the heels, to maintain balance and proper muscle activation.
• ×Rushing the movement reduces effectiveness; slow down both the descent and ascent to maintain control and maximize muscle engagement, preventing momentum from doing the work.