Starting the squat from a slightly lower position (the 'deficit') makes this exercise harder and more effective than a regular squat.

Because you're starting lower, you have to work harder to stand back up, leading to more muscle growth and strength.

This exercise helps you squat deeper and with better form. It improves your flexibility and makes your squat technique more efficient.

The unusual starting position makes your muscles work in a different way, resulting in a more intense workout.

If you're trying to improve your squat, increase your squatting depth, and build stronger leg muscles, this exercise is a great addition to your workout routine.

Focus on Your Thigh Muscles: A narrow stance during deficit squats really targets your quadriceps (the front of your thighs). This helps them get stronger and bigger.

Boost Your Balance and Core Strength: Because this squat is more challenging for balance, your core muscles have to work harder to keep you steady. This improves your overall stability.

Increase Your Flexibility: Doing deficit narrow squats regularly can make your hips and knees more flexible. This is good for all kinds of squats and other exercises.

Overall Fitness Improvement: Adding deficit narrow squats to your workouts can make you stronger and improve your performance in other exercises.

Get in position: Stand on the edge of the plate with your feet about shoulder-width apart. Your toes should point slightly outwards.

Brace your core: Tighten your stomach muscles. This helps protect your back and keeps you stable during the squat.

Go down: Bend your knees and hips to lower yourself down. Keep your back straight and chest up. Go down until your thighs are at least parallel to the ground—or even lower if you can.

Push back up: Push through your heels to stand back up. Make sure your knees move in line with your toes, not inwards or outwards.

Important tip: Keep your weight balanced over your feet. Don't lean too far forward. This helps you maintain good form and prevents injury.

Narrow Stance Leg Press: This machine exercise is great for building quadriceps strength. It's easier on your back than squats because the machine supports your weight.

One-Legged Quarter Squats: This exercise is harder than regular squats because you're balancing on one leg. It builds quad strength and improves balance. You only go down partway, making it less intense.

Single-Leg Squats (Pistol Squats): This is a very challenging bodyweight exercise that works your quads, improves balance, and builds strength. It requires good flexibility and balance.

Each of these exercises works your leg muscles in a slightly different way. Experiment to find what you like best and what fits your fitness level.

It also works your glutes (buttocks) and hamstrings (back of thighs).

Here are some other exercises that work similar leg muscles:

Narrow Stance Leg Press: This machine exercise focuses on your quads. It's easier on your joints than squats and lets you lift heavier weights safely.

Dumbbell Supported Squat: Holding dumbbells helps you balance better while doing squats. This is good if regular squats are hard for you.

Sled One Leg Hack Squat: This works your quads and improves your balance because you do it on one leg at a time. The sled helps you keep good form.

These exercises can make your legs stronger, improve your balance, and make your lower body stronger overall. Try them and see which you like best!

Stand up straight: Don't lean too far forward. Keep your back straight and your chest up. This helps you balance and keeps your focus on the leg muscles.

Go down low: Squat as deeply as you comfortably can. This makes the exercise more effective and works your leg muscles more fully. Don't stop short!

Place your feet correctly: The exact position depends on your body, but generally, your feet should be close together, and your weight should be evenly balanced. Experiment to find what feels most stable and comfortable for you.

Boost Strength: Starting your squat from a slightly lower position (a deficit) makes the movement harder, building more strength in your legs and glutes.

Increase Flexibility: The deficit squat improves hip and ankle flexibility. This is because you need a greater range of motion to complete the lift.

Improve Overall Fitness: This exercise is a great full-body workout, engaging multiple muscle groups and improving your overall fitness level.

Prioritize Proper Form: Focus on maintaining correct posture throughout the exercise to prevent injuries. This includes keeping your back straight, chest up, and core engaged.

Gradual Progression: Start with a small deficit (a few inches) and gradually increase the height as you get stronger. This avoids overstraining your muscles.

Listen to Your Body: Pay attention to how your body feels. If you experience pain, stop immediately and rest.

Consistency is Key: Regular practice of deficit narrow squats will yield the best results. Aim for consistent training sessions as part of a balanced workout routine.