Barbell Quarter Squat

Barbell Quarter Squat

Description

This exercise involves using a barbell to perform a quarter squat, where the lifter only goes down to a quarter of the full squat depth. It primarily targets the quadriceps muscles in the legs.

Muscle Group

Equipment Required

Barbell Quarter Squat Instructions

  1. Start by standing with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Place the barbell on your shoulders, making sure it is resting comfortably and securely.
  3. Take a deep breath and brace your core.
  4. Bend your knees and lower your hips, keeping your back straight and your chest up.
  5. Lower yourself until your thighs are parallel to the ground.
  6. Pause for a moment, then push through your heels to stand back up.
  7. Repeat for the desired number of repetitions.

Barbell Quarter Squat Form & Visual

Barbell Quarter Squat

Barbell Quarter Squat Benefits

  • Targets the quadriceps muscles in the front of the thighs
  • Allows for heavier weight to be lifted compared to a full squat
  • Can help improve explosive power and speed in the legs
  • May be easier on the knees and lower back compared to a full squat
  • Can be a useful variation for those with mobility limitations or injuries

Barbell Quarter Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Barbell Quarter Squat Variations & Alternatives