Narrow Squat from Deficit

A quad-dominant squat variation. Standing on a block increases the range of motion and shifts focus to the lower quadriceps and glutes.

Exercise Details

Level: Intermediate
Body Area: lower
Type: pull
Mechanics: Compound

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Quads

Secondary

Glutes

Setup

Stand on two blocks or plates with a narrow stance. Maintain a neutral spine and upright chest.

Instructions

1. Lower your hips as deep as possible.
2. Keep your weight on the mid-foot.
3. Drive back up to the start.
4. Focus on the quad contraction.
5. Maintain balance throughout the rep.

Common Mistakes

1. Knees caving in.
2. Rounding the back.
3. Heels lifting.

Alternative Exercises

Walking Lunge

Beginner / Bodyweight-only / Quads / lunge

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Sumo Squat

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A wide-stance squat variation. It shifts the emphasis to the adductors and glutes while improving hip mobility.

Static Lunge Kick

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Combines lower-body strength with explosive power and balance. It targets the quads and glutes while challenging the core.

Squat On Bosu Ball

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An advanced lower-body exercise that combines a standard squat with extreme instability to recruit deep stabilizer muscles and improve balance.

Squat Mobility Complex

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Squat

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The fundamental lower-body compound exercise. It targets the quadriceps, glutes, and hamstrings while building core stability and overall functional strength.