Weighted Full Squat From Deficit

Muscles worked

Setup

1. Place two sturdy steps or weight plates side-by-side with a 6-12 inch gap between them.
2. Stand with one foot on each platform in a slightly wider than shoulder-width stance, toes pointed slightly out.
3. Hold a weight plate vertically against your chest (Goblet style) or hanging straight down between your legs.
4. Engage your core, pull your shoulders back, and maintain a neutral spine.

How to do it

1. Inhale and lower your hips back and down, descending until your hips are below the level of the platforms.
2. Maintain a controlled 3-second eccentric (lowering) phase to feel the stretch in the glutes and hamstrings.
3. Exhale and drive explosively through your mid-foot and heels to return to the starting position.
4. Squeeze your glutes firmly at the top of the movement without locking out your knees aggressively.

Form checklist

• Keep knees tracking in line with your toes, preventing them from caving inward.
• Maintain a 'proud chest' to prevent the weight from pulling your torso forward.
• Ensure your heels stay in contact with the platforms at all times.
• Stop the descent if you feel your lower back beginning to round (the 'butt wink').

Pro tips

• Pause for one second at the very bottom of the deficit to eliminate momentum and force the muscles to work harder from a dead stop.
• Focus on 'spreading the floor' with your feet as you drive upward to maximize gluteal activation.

Make it harder

• Increase the deficit height slightly to further extend the range of motion, provided hip mobility allows.
• Implement a 1.5 rep scheme: go all the way down, come halfway up, go back down, then stand all the way up.

Frequently asked

What muscles does the weighted full squat from deficit work?

The weighted full squat from deficit primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the weighted full squat from deficit?

The weighted full squat from deficit uses weight plate.

Is the weighted full squat from deficit good for beginners?

The weighted full squat from deficit is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps