Step by step instructions, muscle activation and variants for the Barbell Quarter Squat.
A partial-range squat variation where the barbell is loaded on the upper back and the descent is limited to roughly a quarter of a full squat depth. This movement allows heavier loads to be used and is commonly employed to overload the quadriceps at the top of the range of motion or to develop starting strength.
Common mistakes content is coming soon.
The Barbell Quarter Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.