Deficit Split Squat

Extended range, extreme gains — elevate the front foot to unlock deeper quad stretch, greater glute activation, and superior mobility

---

⚡ Quick Reference

Aspect	Details
Pattern	Lunge (Extended ROM)
Primary Muscles	Quads, Glutes
Secondary Muscles	Hamstrings, Calves
Equipment	Platform/plate for elevation, optional dumbbells or barbell
Difficulty	⭐⭐⭐ Advanced
Priority	🟡 Supplementary

Movement Summary

Key feature: Front foot elevated 2-6 inches for increased range of motion

---

🎯 Setup

Starting Position

1. Platform: Place 2-6 inch elevation (plate, platform, or step)
2. Front foot: Step fully onto platform, entire foot on surface
3. Back foot: On ground, on ball of foot, heel elevated
4. Stance distance: Long enough so front knee stays over ankle at bottom
5. Hip width: Feet hip-width apart for stability
6. Torso: Upright, chest up, shoulders back
7. Load: Bodyweight, dumbbells at sides, goblet, or barbell on back

Platform Height Guide

Height	Purpose	Mobility Required
2-3 inches	Beginner deficit, learning pattern	Moderate
4-5 inches	Standard deficit, good ROM increase	Good
6+ inches	Advanced, maximum ROM	Excellent

Setup Cue

"Front foot elevated, back knee will drop BELOW the platform level — this is deep work"

Load Options

Position	Load	When to Use
Bodyweight	Hands on hips or at sides	Learning movement, high reps
Dumbbells	At sides, neutral grip	Standard loading
Goblet	Single dumbbell/KB at chest	Upper back engagement
Barbell	Back rack position	Maximum loading

---

🔄 Execution

The Movement

🔝 Starting Position

What's happening: Standing tall with front foot on elevated platform

1. Front foot fully on platform, weight distributed evenly
2. Back foot on ground, on ball of foot
3. Split stance established with good distance
4. Torso upright, core engaged
5. Load in chosen position
6. Mental preparation for deep range of motion

Feel: Stable on elevated platform, ready for controlled descent

⬇️ Lowering

What's happening: Controlled descent with extended range of motion

1. Bend both knees simultaneously
2. Lower body straight down (not forward)
3. Front knee tracks over toes
4. Back knee descends BELOW platform level
5. Continue until back knee is 1-2 inches off ground
6. Front knee will experience deep flexion
7. Maintain upright torso throughout

Tempo: 2-3 seconds, controlled

Feel: Deep stretch in front quad and hip flexor, significant ROM

Common error here: Front knee drifting too far forward — keep shin more vertical

⏸️ Bottom Position

What's happening: Maximum depth with back knee below platform level

1. Back knee 1-2 inches from ground
2. Front knee at 90-100° flexion (deeper than standard)
3. Front knee stays over ankle
4. Hip drops deep, stretching hip flexor
5. Torso remains upright
6. Brief pause or touch-and-go

Critical checkpoint: Back knee should be noticeably below the level of the platform you're standing on.

Feel: Intense stretch in front leg, particularly quad and hip

⬆️ Rising

What's happening: Driving back up through front heel

1. Drive hard through front heel — this is key
2. Extend both knees simultaneously
3. Push platform away with front foot
4. Keep torso upright, don't lean forward
5. Return to full standing position
6. Complete lockout at top

Tempo: 1-2 seconds

Feel: Front quad and glute working hard through extended range

Common error here: Letting front knee collapse inward — push knee out

Key Cues

Primary Cues

• "Back knee goes BELOW the platform" — this is the point
• "Drive through front heel" — weight stays back
• "Vertical torso" — don't lean forward
• "Knee tracks straight" — no inward collapse
• "Full stretch, full squeeze" — maximize the extended ROM

Depth Comparison

Variation	Back Knee Position	ROM Increase
Standard Split Squat	At ground level	Baseline
Deficit (2-3")	Below ground level	+15-20%
Deficit (4-5")	Significantly below	+25-35%
Deficit (6"+)	Maximum depth	+40%+

---

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps (front leg)	Massive knee extension through extended ROM — particularly lengthened position	██████████ 95%
Glutes (front leg)	Hip extension from deep flexion — glute max stretched and loaded	█████████░ 85%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Hip extension support, stabilization	███████░░░ 65%
Hip Flexors	Stretched intensely in back leg (eccentric/mobility benefit)	██████░░░░ 60%
Calves	Ankle stabilization, especially front leg	█████░░░░░ 50%
Core	Maintains upright torso through deep ROM	██████░░░░ 60%

Stabilizers

Muscle	Role
Hip Stabilizers	Prevent hip collapse through extreme ROM
Adductors	Maintain leg alignment in split position

Unique Benefit

The deficit creates EXTREME quad activation in the lengthened position — this is where the most muscle damage and growth occur. The extended ROM also provides a dynamic hip flexor stretch for mobility.

---

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Front knee too far forward	Knee tracks past toes	Excessive knee stress	Sit back more, drive through heel
Torso leaning forward	Upper body tilts	Less glute work, back strain	Chest up, vertical spine
Too much weight on back leg	Shifting weight back	Reduces front leg stimulus	Keep 80% weight on front leg
Using too much deficit too soon	Starting with 6" elevation	Can't control ROM, poor form	Start with 2-3", build up
Not going deep enough	Back knee stays at platform level	Defeats the purpose	Lower until back knee is BELOW platform
Front knee caving in	Knee collapses inward	Knee injury risk	Push knee out, engage glutes

Most Common Error

Not actually achieving deficit depth — many people think they're going deep but the back knee stays at or above platform level. The deficit means your back knee goes BELOW the front foot level.

Self-Check Checklist

• Back knee descends BELOW platform level
• Front knee stays over ankle (not past toes)
• Torso stays upright throughout
• 70-80% of weight on front leg
• Front knee tracks straight (doesn't cave in)
• Controlled tempo, no bouncing
• Full lockout at top of each rep

---

🔀 Variations

By Platform Height

Beginner Deficit

Height	Equipment	When to Use
2-3 inches	Single plate, small platform	Learning deficit pattern
Partial depth	2" platform, limited ROM	Building toward full deficit

Standard Deficit

Height	Equipment	When to Use
4-5 inches	Standard step/platform	Best balance of ROM and control
Stack of plates	2-3 plates stacked	Gym setting, adjustable

Advanced Deficit

Height	Equipment	When to Use
6+ inches	High platform/box	Excellent mobility, want maximum ROM
Deficit + Tempo	Any height + slow tempo	Extreme time under tension

By Loading

Load Type	Implementation	Emphasis
Bodyweight	Hands on hips	Learning, high reps, mobility
Dumbbell	At sides	Standard loading, balanced
Goblet	Single KB/DB at chest	Upper back, core challenge
Barbell	Back rack	Maximum loading

Advanced Variations

Variation	How	When to Use
Deficit Bulgarian	Back foot also elevated	Maximum front leg emphasis
Deficit + Pause	2-3 second pause at bottom	Strength, stability
Deficit + Tempo	3-1-2 or 1-1-4 tempo	Hypertrophy focus

---

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps Per Leg	Rest	Load	Platform Height
Strength	4	5-8	90-120s	Heavy (75-85%)	3-5"
Hypertrophy	3-4	8-12	60-90s	Moderate (65-75%)	4-6"
Mobility + Strength	3	10-15	60s	Light (50-65%)	4-6"

Workout Placement

Program Type	Placement	Rationale
Leg day	Primary unilateral or accessory	Main single-leg strength builder
Hypertrophy program	After main lifts	Extreme quad/glute stimulus
Mobility + strength	Early in session	Focus + ROM work
Advanced training	Supplementary	Variation for plateau breaking

Progression Scheme

How to Progress

Don't rush into maximum deficit. Start with 2-3 inches, master it, then increase height OR add load — not both at once. The combination of deficit + load is very demanding.

Sample Deficit Progression

Week	Platform Height	Load	Reps Per Leg
1-2	2"	Bodyweight	3x10
3-4	3"	Bodyweight	3x12
5-6	4"	Bodyweight	3x10
7-8	4"	Light DBs	3x8
9-10	5"	Light DBs	3x10
11-12	5"	Moderate DBs	3x8

---

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Standard Split Squat	Learn pattern without deficit first
Partial Deficit (1-2")	Mobility limitations
Assisted Deficit Split Squat	Balance issues, need support

Progressions (Harder)

Exercise	When Ready
Weighted Deficit Split Squat	Can do 3x12 bodyweight perfectly
Deficit Bulgarian Split Squat	Want even more front leg emphasis
Deficit + Tempo	Want hypertrophy focus

Similar Exercises

Alternative	Key Difference
Standard Split Squat	No elevation, less ROM
Bulgarian Split Squat	Back foot elevated instead
Front Foot Elevated Split Squat	Same as deficit (another name)
Reverse Lunge	Dynamic, stepping movement

---

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Knee pain	Extended ROM increases stress	Start with small deficit (2"), reduce load
Limited ankle mobility	Difficulty achieving depth	Improve mobility first, use smaller deficit
Limited hip mobility	Can't maintain upright torso	Reduce deficit height, work on hip mobility
Balance issues	Elevated surface adds challenge	Use support (wall/pole), smaller deficit

Stop Immediately If

• Sharp knee pain (not regular muscle burn)
• Front knee painful collapse or instability
• Inability to maintain upright torso
• Dizziness

Safety Tips

• Master standard split squat FIRST before adding deficit
• Start with 2-3 inch deficit, build up gradually
• Don't add deficit + heavy load simultaneously
• Ensure platform is stable and won't slip
• Go lighter than you think — deficit adds significant difficulty
• Stop set if form breaks down

Mobility Requirements

This exercise requires:

• Good ankle dorsiflexion (front leg)
• Good hip flexor flexibility (back leg)
• Good knee flexion range
• Solid balance and stability

If you lack these, work on mobility before adding significant deficit.

---

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion (front, deep), extension (back, stretch)	Extensive	🟡 Moderate-High
Knee	Deep flexion (front leg, >90°)	Extensive	🟡 Moderate-High
Ankle	Dorsiflexion (front), plantarflexion (back)	Moderate-High	🟡 Moderate

Joint Consideration

The extended ROM increases joint demands — this is advanced work. Ensure you have the mobility and stability to handle deep ranges before adding significant load.

Joint-Friendly Approach

• Start with minimal deficit
• Build ROM gradually over weeks
• Prioritize form over weight
• Include mobility work for hips and ankles
• Monitor knee alignment carefully

---

❓ Common Questions

How is this different from a Bulgarian split squat?

Deficit split squat elevates the FRONT foot (back foot on ground). Bulgarian split squat elevates the BACK foot (front foot on ground). Deficit increases ROM by allowing back knee to drop below front foot level. Both are excellent but target slightly different aspects.

What height should I start with?

Start with 2-3 inches. A single 45-lb plate is about 2 inches and works perfectly. Master this before progressing to 4-5 inches. Don't jump to 6+ inches until you have excellent mobility and control.

My front knee goes past my toes. Is that bad?

Some forward knee travel is normal and OK, especially with the deficit. However, EXCESSIVE forward travel indicates you're not sitting back enough. Focus on driving through your heel and keeping more weight back in your front foot.

Should I feel a stretch in my back hip flexor?

Yes! One of the benefits of deficit split squats is the dynamic hip flexor stretch you get in the back leg as you lower deep. This is good for mobility.

How much weight should I use compared to regular split squats?

Start with 20-30% less weight than your regular split squat. The deficit makes it significantly harder. Build up gradually.

---

📚 Sources

Biomechanics & Range of Motion:

• Schoenfeld, B.J., et al. (2014). Range of motion and muscle hypertrophy — Tier A
• Bloomquist, K., et al. (2013). Deep squat training — Tier A

Programming:

• NSCA Essentials — Tier A
• Strength & Conditioning Journal — Tier B

---

For Mo

When to recommend this exercise:

• User has mastered standard split squats and needs progression
• User wants maximum quad and glute hypertrophy
• User has good mobility and wants to challenge it further
• User is intermediate to advanced lifter looking for variation
• User wants to improve hip flexor flexibility dynamically

Who should NOT do this exercise:

• Beginners who haven't mastered standard split squat
• Acute knee injury → Wait for recovery
• Acute hip injury → Wait for recovery
• Severe mobility limitations in hips or ankles
• Those with balance issues (without support)

Key coaching cues to emphasize:

1. "Back knee goes BELOW the platform — that's the deficit"
2. "Drive through front heel, stay back"
3. "Vertical torso throughout"
4. "Start with 2-3 inches, don't rush to max deficit"

Common issues to watch for in user feedback:

• "My knee hurts" → Check alignment, reduce deficit height, reduce load
• "I can't get deep enough" → Mobility limitation, use smaller deficit, work on flexibility
• "I'm falling forward" → Too much weight, shorten stance, focus on upright torso
• "This feels way harder than regular split squats" → Normal, reduce weight by 20-30%

Programming guidance:

• For hypertrophy: 3x8-12 per leg, 2x/week, moderate load, 4-5" deficit
• For beginners to deficit: Start with 2-3" bodyweight, 3x10
• For advanced: 3-4x6-10 with heavy load, or add tempo variation
• Progress when: Can complete all sets with perfect form through full ROM

Unique coaching advantage: This is one of the best exercises for quad development in the lengthened position (where most growth occurs) and provides a dynamic hip flexor stretch. Excellent for breaking plateaus.

---

Last updated: December 2024