Quarter Squat
Also known as: Quarter Squats, Quarter Back Squat, Partial Squat, Barbell Quarter Squat
Variation of: Barbell Back Squat
Body region
Muscles
Main
Equipment
Technique
- Set the safety pins in the rack just below your quarter-squat depth.
- Set the bar on your upper back, grip it firmly and step out of the rack.
- Stand with feet shoulder-width apart, toes slightly out, and brace hard.
- Bend the knees and push the hips back only about a quarter of the way down.
- Drive through the whole foot to stand up.
Cues
- Keep the same depth on every rep.
- Keep the chest up and the bar over mid-foot.
- Brace hard; quarter squats are often loaded heavily.
Common mistakes
- Sinking deeper as the set goes on.
- Letting the knees cave in.
- Loading so heavy that the back rounds or the bar tips forward.