Exercise library
Quads
Barbell Deficit Squat
- Primary muscle
- Quads
- Also works
- Glutes
- Equipment
- Barbell
- Movement pattern
- Squat
- Role in a program
- Primary
How to do it
Stand on a small plate or platform with the bar on your traps to increase range of motion. Squat below parallel under control, then drive through the mid-foot to stand tall.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the quads — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Barbell Back SquatBarbellSquat
- Barbell Box SquatBarbellSquat
- Barbell Bulgarian Split SquatBarbellSquat
- Barbell Forward LungeBarbellSquat
- Barbell Front SquatBarbellSquat
- Barbell Hack SquatBarbellSquat
No-equipment alternatives
Training at home or on the road — bodyweight options for the quads: