Barbell Quarter Squat
The back squat through the top quarter of the range only; the short range lets the bar be heavier than in a full squat.
How to do it
Setup
Bar on the upper back, safeties set at the stopping depth, feet shoulder-width.
Steps
- Bend the knees to about 45°, hips slightly back.
- Stop at the same depth every rep.
- Drive up hard to a full lockout.
Common mistakes
Depth shrinking as the weight climbs: set a mark and hit it. Knees caving under the heavy bar: push them out over the toes. Skipping the safeties: the load is past a full squat's; set them.
Breathing
Big breath at the top, exhale past the sticking point.
