Weighted Full Squat from Deficit Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Weighted
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Deficit Weighted Squat
How to: Weighted Full Squat from Deficit
- Stand on a sturdy platform or weight plate with your feet shoulder-width apart.
- Hold weights in your hands at shoulder level or a barbell across your upper back.
- Lower your body into a squat, ensuring your knees stay over your toes.
- Descend as low as your flexibility allows, ideally until your thighs are parallel to the floor.
- Push through your heels to return to the starting position.
Common Mistakes
- Letting your knees cave inward during the squat.
- Not going low enough in the squat.
- Lifting your heels off the ground.
Modifications
- Perform the squat without weight to focus on form.
- Use a smaller deficit if flexibility is an issue.
Tips
- Keep your chest up and your back straight.
- Ensure your knees track over your toes to prevent injury.
- Engage your core throughout the movement for better stability.
Weighted Full Squat from Deficit Alternatives
Tags
strength
legs
thighs
weighted
squat
glutes