Barbell Quarter Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Quadriceps, Adductor Magnus, Soleus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Quarter Squat with Barbell
How to: Barbell Quarter Squat
- Stand with your feet shoulder-width apart, barbell resting on your upper back.
- Engage your core and keep your chest up.
- Lower your body by bending at the knees while keeping your back straight.
- Go down to a quarter squat position, where your thighs are parallel to the ground.
- Push back up to the starting position, focusing on using your legs.
Common Mistakes
- Leaning too far forward
- Letting knees collapse inward
- Lifting heels off the ground
Modifications
- Use a lighter weight or perform the exercise with just body weight.
- Perform the squat with a wider stance to reduce strain.
Tips
- Keep your back straight and chest up during the squat.
- Ensure your knees do not extend past your toes.
- Use a full range of motion without compromising form.
Barbell Quarter Squat Alternatives
Tags
squat
strength
thighs
glutes
barbell
lower body