Split Squat - Deficit

SquatDBBox

Static split squat performed with the entire stance elevated on a platform/block, allowing the rear knee to travel below floor level for extra range of motion — distinct from the BSS deficit which elevates only the front foot.

Demo: Exercise Tutorial

Sets

3

Reps

6-10 per side

Rest

1:30

Contraindications

Increased hip flexor stretch demand and knee flexion range — avoid with acute hip flexor strain or knee pain in deep flexion.

Setup

Stand on a raised platform (e.g. two stacked plates or a low box) in a static split stance so the trailing knee can descend past normal floor level.

Execution

  1. 1Descend by dropping the back knee below the platform level
  2. 2Keep the torso upright
  3. 3Front knee tracks over the toes
  4. 4Reach maximum comfortable depth
  5. 5Drive through the front foot to stand

Key cues

  • Let the back knee travel below the platform
  • Chest stays tall
  • Control the deeper eccentric
  • Front heel flat throughout
  • Even weight distribution

Common faults

  • Losing control in the extended range
  • Front knee caving inward
  • Rounding the upper back under the deeper stretch
  • Rushing the eccentric
  • Platform too high for current mobility/strength

Tweaks

  • Start with a low platform (1-2 inches)
  • Add dumbbells once bodyweight control is mastered
  • Combine with a pause at the bottom

Regressions

Static Split SquatSplit Squat - Front Foot Elevated

Progressions

Bulgarian Split Squat - Deficit

Muscles

Primary: Quadriceps, Gluteus Maximus

Secondary: Hip Flexors, Adductors, Core

Notes

Distinct from the BSS deficit — here the rear leg reaches below ground level rather than the front foot being elevated.

Sources

Attribution: Barbell Medicine