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Barbell Quarter Squat

Beginner
Equipment
Quads
Quads
Calves
Calves
Glutes
Glutes
Hamstrings
Hamstrings
Equipment
Barbell
Barbell
Exercise Type
Strength
Mechanics
Compound
Force Type
Push

The barbell quarter squat is a partial range of motion squat variation used for developing strength and explosiveness in the top portion of the squat. This movement allows for heavier loads than a full-depth squat and is often utilized in athletic training or powerlifting programs to overcome sticking points or focus on specific joint angles. Although it doesn't target the full range of musculature like a traditional squat, it can be strategically implemented to boost quad activation, neuromuscular efficiency, and confidence under heavy load.

Key Benefits:

  • Enhances strength and stability at the top of the squat movement
  • Allows for heavier loading to develop nervous system adaptation
  • Targets the quadriceps with minimal hip and glute involvement
  • Helps overcome sticking points in full squats
  • Improves confidence under near-maximal weights
  1. Set the barbell in a squat rack just below shoulder height and load your desired weight.
  2. Position yourself under the bar so it rests across your upper traps, not the neck.
  3. Grip the bar with a wide grip, retract the shoulder blades, and brace your core.
  4. Stand up to lift the bar off the rack and take one or two steps back into your stance—feet shoulder-width apart.
  5. Keeping your torso upright and core braced, lower your body around 6–12 inches.
  6. Pause briefly at the bottom of the range, then drive through your heels to return to the starting position.
  7. Repeat for the desired number of repetitions.
  • Keep the chest up and the spine neutral throughout the movement.
  • Don’t lean forward—hip and knee extension should occur simultaneously.
  • Use this movement to work on heavy loads with good control, but don't replace full squats entirely if your goal is hypertrophy.
  • Avoid locking out the knees at the top—keep tension in the quads.
  • If using this as a primer or overload technique, ensure proper warm-up and mobility prep.

💡 The barbell quarter squat is a powerful accessory for strength and athletic performance. Use it wisely to enhance top-end power and barbell control.

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