# Quarter Squat

URL: https://heatsy.app/ex/quarter-squat

Also known as: Quarter Squats, Quarter Back Squat, Partial Squat, Barbell Quarter Squat

Variation of: [Barbell Back Squat](https://heatsy.app/ex/back-squat)

Body region: Legs, Glutes

## Muscles

- Main: Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius

## Equipment

- Barbell
- Squat Rack

## Technique

1. Set the safety pins in the rack just below your quarter-squat depth.
2. Set the bar on your upper back, grip it firmly and step out of the rack.
3. Stand with feet shoulder-width apart, toes slightly out, and brace hard.
4. Bend the knees and push the hips back only about a quarter of the way down.
5. 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.

## Variations

- [Barbell Full Squat](https://heatsy.app/ex/barbell-full-squat)
- [Parallel Back Squat](https://heatsy.app/ex/parallel-back-squat)
- [Wide-Stance Barbell Squat](https://heatsy.app/ex/wide-stance-barbell-squat)