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Barbell Quarter-Squat

Build explosive power! The Barbell Quarter-Squat targets your quads and glutes with a short range of motion, perfect for athletic training.

The Barbell Quarter-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and hamstrings. You'll need: barbell.

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Required Equipment

Barbell
Barbell

Barbell Quarter-Squat Muscles Worked

Primary

Quads (quadriceps femoris); Glutes (gluteus maximus)

Secondary

Spinal Erectors (erector spinae); Hamstrings

Barbell Quarter-Squat Variations and Alternatives

How to do the Barbell Quarter-Squat

  1. Begin by standing upright with your feet shoulder-width apart and the barbell resting on the upper part of your back (trapezius muscles). Ensure that your grip on the barbell is just wider than shoulder-width, with your wrists straight and elbows slightly back.

  2. Brace your core, keep your back straight and slightly arch your lower back. Look straight ahead or slightly upwards.

  3. Breathe in and start the movement by bending at the knees and hips to lower your body, making sure that your knees are staying in line with your toes and do not cave inward.

  4. Descend into a quarter squat, which is about a quarter of the depth of a full squat. Your hips will only slightly drop back, and the knees will bend minimally. Ensure you do not go beyond the point where your thighs are parallel to the ground.

  5. Pause briefly at the bottom of the movement.

  6. Drive through your heels and extend your knees and hips to return to the starting position. Exhale as you ascend.

  7. Complete the desired number of repetitions and sets, making sure to maintain proper form throughout each rep.

  • Keep the weight manageable, especially if you're new to this exercise.

  • Maintain control of the barbell at all times.

  • Avoid locking out your knees at the top of the movement to maintain tension on the muscles.

  • If you're unsure about your form or have pre-existing conditions, consult with a fitness professional before attempting this exercise.

Barbell Quarter-Squat FAQs

What muscles does the Barbell Quarter-Squat work?

The Barbell Quarter-Squat mainly works the quads and glutes & hips, with help from the lower back and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.

What equipment do you need for the Barbell Quarter-Squat?

Barbell.

Is the Barbell Quarter-Squat a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Quarter-Squat go on?

It belongs on leg day in a push/pull/legs routine.

What are some Barbell Quarter-Squat variations and alternatives?

Similar exercises include the Barbell Jefferson Squat, Barbell Bench Squat, Box Barbell Squat and Barbell Elevated-Heel Squat.

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