Barbell Quarter Squat
Barbell Quarter Squat Video Guide
The Barbell Quarter Squat is a squat variation designed to maximise top-end strength, explosive power, and quad-dominant muscle hypertrophy. Because the movement uses a shorter range of motion than full squats or front squats, lifters can handle heavier weight while reinforcing a strong starting position, upright posture, and efficient bar path. This squat variation targets the quadriceps, glutes, hamstrings, and supporting leg muscles while improving speed, power, and athletic performance. Athletes use the barbell quarter squat to enhance jumping ability, sprint acceleration, and overall lower-body strength in a controlled range.
How to Perform the Barbell Quarter Squat
-
Stand with feet shoulder width in your starting position, barbell resting across your upper back.
-
Keep your chest tall, torso upright, and brace your core.
-
Bend your knees and hips slightly, lowering only into a quarter squat position above parallel.
-
Maintain a neutral spine and alignment through the legs, hips, and ankles.
-
Push through your heels to stand tall and return to the top.
-
Perform quarter squats for explosive power, keeping movement clean and controlled.
GymNation Tip: Treat every rep like a jump prep—stay tight, move fast out of the bottom, and stop the set the moment speed drops or depth creeps.
Personal Trainer Notes:
-
Keep your knees tracking over your toes to maintain proper technique and alignment.
-
Avoid excessive forward lean — the neutral spine keeps your posture strong under heavier weight.
-
Focus on controlled repetitions rather than bouncing through the range.
-
This squat variation is ideal as an accessory lift in strength training, especially for athletes developing explosive strength.
-
Great for improving bar position, stability, and confidence under load.
WHATSAPP
EMAIL
SHARE VIA
Alternative Quad Exercises
Barbell Quarter Squat FAQs
The barbell quarter squat is excellent for building explosive strength, reinforcing strong squat mechanics, and improving power output. Because you can stand with heavier weight than in full squats, this variation enhances leg muscles—especially the quadriceps—and contributes to overall lower-body performance.
Quarter squats improve the ability to generate force in the top half of the squat, enhance muscle groups involved in jumping and sprinting, and build strength in the quads and glutes. This variation also helps lifters break sticking points and increase speed out of the squat rack.
Yes—when performed with proper form, controlled movement, and correct alignment. Keeping the knees over the toes, heels grounded, and spine neutral reduces injury risk. Most discomfort comes from poor posture or loading too much too soon.
Each squat variation serves a different purpose:
-
Quarter squat: explosive power, heavier load, top-end strength
-
Half squat: moderate range, strength and hypertrophy
-
Full squat: complete range, mobility, glutes and hamstrings
Using all variations in training can improve overall strength, posture, and technique.
They target the quadriceps, glutes, hamstrings, core muscles, and upper back. The shorter range reduces depth but increases tension in the leg muscles responsible for acceleration, strength, and powerful hip extension.
