Barbell Quarter Squat
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
HOW TO PERFORM
- Set the safety pins in the rack just below the depth you will squat to, about a quarter of the way down.
- Set the bar across the upper back, take it out of the rack and stand with the feet about shoulder width.
- Brace hard and bend the hips and knees together, lowering only about a quarter of the depth of a full squat.
- Drive straight back up to a full stand, keeping the bar over the middle of the foot.
FORM TIPS
- The short range lets you handle far more than your full squat, which trains the top of the lift and gets you used to heavy weight on your back. Keep the depth the same every rep so loads compare from week to week.
- Pair it with full squats rather than replacing them, because the depth that builds the glutes and adductors is the depth it leaves out.
TARGET MUSCLES
Primary
- Quads
Secondary
- Glutes
- Abs
- Lower Back
- Adductors
- Hamstrings
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.