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Barbell Quarter Squat

Barbell Quarter Squat

The Barbell Quarter Squat is an effective lower body exercise that targets the quadriceps muscles, hamstrings, and glutes. As the name suggests, this variation of the squat involves performing a partial squatting movement, only descending to a quarter of the full range of motion. By limiting the depth of the squat, this exercise places greater emphasis on building strength and power in the muscles of the lower body. When performed correctly and with proper form, the Barbell Quarter Squat can help improve explosive strength and muscular endurance. It also activates the core muscles, promoting stability and balance throughout the movement. This exercise is particularly useful for athletes involved in sports that require explosive lower body power, such as sprinting, jumping, and basketball. To perform the Barbell Quarter Squat, you would need a barbell and a rack. Start by placing the barbell across your upper back, resting it on your trapezius muscles. Position your feet slightly wider than shoulder-width apart and maintain a neutral spine throughout the movement. Engage your core muscles and slowly lower your body, bending at the hips and knees until your thighs are parallel to the floor or slightly higher. Remember, the depth of the squat should only be a quarter of the full range. Push through the heels and extend your hips and knees to return to the starting position. Incorporating the Barbell Quarter Squat into your strength training routine can enhance lower body strength, power, and stability. It is essential to start with lighter weights and focus on maintaining proper form before gradually progressing to heavier loads. Combine this exercise with other compound movements like deadlifts and lunges for a well-rounded lower body workout. Remember to always warm up adequately before attempting this or any other exercise to prevent injuries and optimize your performance.


  • Place a barbell on a squat rack at about waist height.
  • Stand with your feet shoulder-width apart, positioning yourself under the barbell.
  • Bend your knees and lower your body down until your thighs are just above parallel to the floor. Keep your back straight and your core engaged.
  • Grab the barbell with both hands using an overhand grip slightly wider than shoulder-width apart.
  • Push up through your heels, straightening your legs and returning to the starting position. Keep your chest up and your head facing forward throughout the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Ensure proper form and technique by keeping your feet shoulder-width apart and aligning the barbell with the midline of your feet.
  • Engage your core and maintain a neutral spine throughout the movement to protect your lower back.
  • Focus on initiating the movement from your hips, pushing them back as you lower into the squat position.
  • Control the descent by lowering yourself with a slow and controlled movement, maintaining tension in your muscles.
  • Drive through your heels to come back up to the starting position.
  • Gradually increase the weight over time to progressively challenge your muscles and promote strength gains.
  • Practice good breathing technique by exhaling as you push up and inhaling as you lower down.
  • Perform the exercise in front of a mirror or with a spotter to ensure proper form and avoid injury.
  • Allow sufficient rest and recovery between workouts to promote muscle growth and prevent overtraining.
  • Incorporate other leg exercises such as lunges or leg press to target different muscle groups and stimulate overall leg development.

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