Instructions:
- 1Stand with feet hip width apart on an elevated surface holding a barbell across your upper back
- 2Squat down by pushing your knees to the sides while keeping your back straight
- 3Go as deep as you can and then push back up to the starting position
- 4Ensure your hips move straight up and down
- 5Maintain your balance and control the movement at all times
Tips:
- Keep your chest up and look straight ahead
- Delay the bending of your torso by breaking at your hips
- Inhale before descending, exhale while returning to the starting position
- Warm up properly to avoid injury
Weighted Full Squat from Deficit
The Weighted Full Squat from Deficit is an excellent exercise for building strength and enhancing muscle development in the thighs. This variation of the squat, also known simply as the “Deficit Squat,” challenges your body more than a traditional squat by requiring you to squat deeper. It is particularly effective for targeting the quadriceps, hamstrings, and glutes, making it a staple for anyone looking to improve their lower body strength.
Benefits of the Weighted Full Squat from Deficit
- Increases range of motion, promoting flexibility and mobility.
- Enhances muscle hypertrophy in the thighs and glutes.
- Improves overall squat strength and performance.
- Engages core stability and improves balance.
Instructions
To perform the Weighted Full Squat from Deficit:
- Find a platform or weight plate to stand on, raising your heels slightly above the ground.
- Stand with your feet shoulder-width apart, holding a barbell across your shoulders or dumbbells at your sides.
- Engage your core, then lower your body into a squat while keeping your chest up and back straight.
- Go as low as you can comfortably manage, ideally until your thighs are at least parallel to the ground.
- Push through your heels to return to the starting position and repeat for the desired number of repetitions.
Tips for Success
- Warm up properly before starting to prevent injury.
- Start with a lighter weight to master your technique before adding more weight.
- Focus on maintaining good form throughout the exercise to maximize effectiveness and minimize risk.
- Incorporate this exercise into your leg day routine for best results.
The Weighted Full Squat from Deficit can be a game-changer for anyone looking to enhance their lower body workout. Remember to listen to your body, and adjustments can be made based on your personal comfort and skill level. Happy squatting!