Beginner
Barbell Quarter Squat
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Barbell Quarter Squat is a great exercise to strengthen your legs, particularly quads, glutes, and hamstrings. It has the ability to increase force production and tensile strength specific to the angles found at the hip and knee.
Exercise Instructions
-
Step 1
Using a squat rack, hold a barbell over your upper back with an overhand grip, feet shoulder-width apart. -
Step 2
Squat down by pushing your hips back and bending your knees. Continue lowering until your knees form a 45-degree angle with the floor. Pause, tighten your core muscles, and return to the starting position.
Muscle Groups
Barbell Quarter Squat targets Abs, Glutes, Hamstrings, Legs, Quads, Spinal Erectors as seen below.
Exercise Tips
- Don't let your body roll forward. Get up as high as you can.
- Don't let your knees bend inward. Keep them in line with your toes.
- Don't let your heels leave the ground.
Bodyweight Squat
Beginner
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