Legs · Bodyweight
Narrow Squat From Deficit
How to do the narrow squat from deficit, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand on a raised platform or plates with your feet close together near the edge. Sit down into a deep squat, letting your hips drop below the platform line, then drive through your heels to stand tall.
- 1Quads working through the deeper range
- 2Chest up as you sit straight down with a narrow stance
- 3Drive through your heels and mid-foot to stand
Common mistakes
- Letting your knees cave inward
- Rounding your lower back at the deep bottom
- Letting your heels lift off the platform
Muscles worked
The narrow squat from deficit mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
- Lower AbsMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the narrow squat from deficit for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.