Barbell Quarter Squat
The barbell quarter squat is a strength exercise that targets the lower body, particularly the quadriceps and glutes.
To perform the exercise:
- Stand with your feet shoulder-width apart, holding a barbell across your upper back.
- Engage your core and keep your chest up.
- Lower your body by bending your knees to a quarter squat position, ensuring your knees track over your toes.
- Push through your heels to return to the starting position.
How to perform the Barbell Quarter Squat
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Quarter Squat using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your calves.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your calves rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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