Barbell Quarter Squat

Muscles worked

Setup

1. Position the barbell across your upper trapezius muscles, not your neck, and grip the bar firmly outside shoulder width.
2. Step back from the rack and set your feet shoulder-width apart with toes slightly pointed outward.
3. Engage your core and pull your shoulder blades together to create a stable shelf for the bar.

How to do it

1. Inhale as you initiate the movement by bending at the hips and knees simultaneously.
2. Lower the weight until your knees reach approximately a 45-degree angle, which is about one-fourth of a full squat depth.
3. Exhale and drive through your midfoot to return to the starting position with a controlled, powerful tempo.

Form checklist

• Keep your chest upright and eyes looking forward throughout the lift.
• Ensure your knees track in line with your toes and do not cave inward.
• Maintain a neutral spine; do not allow your lower back to arch or round.
• Keep your heels firmly planted on the ground at all times.

Pro tips

• Focus on a forceful contraction of the quadriceps at the top of the movement to maximize muscle engagement.
• Use this variation to safely overload the nervous system with weights heavier than your full-depth squat maximum.

Make it harder

• Incorporate a 2-second pause at the bottom of the quarter-squat to eliminate momentum.
• Add resistance bands to the barbell to increase tension as you reach the top of the movement.

Frequently asked

What muscles does the barbell quarter squat work?

The barbell quarter squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the barbell quarter squat?

The barbell quarter squat uses barbell and weight plate.

Is the barbell quarter squat good for beginners?

Yes. The barbell quarter squat is a beginner-friendly movement and a strong foundation to build on.

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