Bodyweight Quarter Squat

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and toes pointed slightly outward.
2. Engage your core and keep your chest upright with shoulders pulled back.
3. Extend your arms straight in front of you at shoulder height or place hands on hips for balance.

How to do it

1. Inhale as you begin the movement by pushing your hips back and bending your knees simultaneously.
2. Lower your hips only about one-quarter of the way down, stopping when your knees reach approximately a 45-degree angle.
3. Exhale as you drive through your heels to return to a full standing position.
4. Maintain a controlled 2-1-1 tempo: 2 seconds to lower, a 1-second pause, and 1 second to stand.

Form checklist

• Keep your weight distributed evenly across your feet, ensuring heels stay glued to the ground.
• Ensure your knees track in the same direction as your toes and do not cave inward.
• Maintain a neutral spine and avoid rounding your lower back or leaning too far forward.
• Keep your head in a neutral position, looking at a point on the floor about 10 feet in front of you.

Pro tips

• Focus on a hard glute squeeze at the top of the movement to maximize hip extension and muscle recruitment.
• Imagine 'spreading the floor' with your feet to better engage the lateral glutes and stabilize the knee joints.

Make it harder

• Slow down the lowering phase to 4 seconds to increase time under tension for the quadriceps.
• Incorporate a 3-second isometric hold at the bottom of the quarter squat before standing back up.

Frequently asked

What muscles does the bodyweight quarter squat work?

The bodyweight quarter squat primarily targets the glutes and quadriceps, and also works the adductors and hamstrings as secondary muscles.

What equipment do you need for the bodyweight quarter squat?

The bodyweight quarter squat requires no equipment — just your body weight.

Is the bodyweight quarter squat good for beginners?

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

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