This exercise involves using a barbell to perform a quarter squat, where the lifter only goes down to a quarter of the full squat depth. It primarily targets the quadriceps muscles in the legs.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets the quadriceps muscles in the front of the thighs
- Allows for heavier weight to be lifted compared to a full squat
- Can help improve explosive power and speed in the legs
- May be easier on the knees and lower back compared to a full squat
- Can be a useful variation for those with mobility limitations or injuries
How to perform
- Start by standing with your feet shoulder-width apart and your toes pointing slightly outward.
- Place the barbell on your shoulders, making sure it is resting comfortably and securely.
- Take a deep breath and brace your core.
- Bend your knees and lower your hips, keeping your back straight and your chest up.
- Lower yourself until your thighs are parallel to the ground.
- Pause for a moment, then push through your heels to stand back up.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Primary
Abs
Secondary