Deficit Split Squat
Squat · quads · advanced
Start
FinishHow to do it
Stand the front foot on a step or plate stack a few inches high in a split stance, then lower the back knee past the level of the front foot before pressing back up.
Muscles worked
Primary: quads · Also works: glutes, hamstrings
Equipment
Dumbbells
Common mistakes
- Adding load before the extra depth is comfortable, which is how the hip flexor or knee gets irritated
- Letting the front heel roll off the edge of the platform
- Cutting the depth to the same height as a floor split squat, which wastes the deficit entirely
Variations
- Bodyweight only to start
- Rear foot elevated as well for the hardest version
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a knee problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Barbell Back Squatquads
- Goblet Squatquads
- Bodyweight Squatquads
- Leg Pressquads
- Bulgarian Split Squatquads
- Walking Lungequads
Not sure how heavy to go on this?
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