Barbell Quarter Squat
Muscle Groups: Quads
Barbell Quarter Squat focuses on Quads, with Glutes, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Barbell Quarter Squat with proper form and technique.
- 1
Stand with your feet shoulder-width apart and place the barbell on your upper back, gripping it slightly wider than shoulder width.
- 2
Lower your body by bending your knees to about a quarter squat, keeping your back straight and chest up.
- 3
Push through your heels to return to the starting position, fully extending your legs.
Tips for Success
These tips will help you perform Barbell Quarter Squat safely and effectively while maintaining proper form.
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Keep your knees in line with your toes to avoid strain.
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Engage your core throughout the movement for stability and support.
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Do not lower your hips below the knee level to maintain good form.
Secondary Muscles
While Barbell Quarter Squat primarily targets Quads , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Glutes, Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Barbell Quarter Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Barbell Quarter Squat, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
