Barbell Quarter Squat
Gym Exercise Card
Equipment
The barbell quarter squat is a partial squat exercise that targets the quadriceps, glutes, and calves. It involves lowering a barbell a short distance before driving back up to the starting position. This exercise is useful for developing explosive power and reinforcing stability in the lower body.
How to do it
- Position a barbell across your upper back with your feet shoulder-width apart.
- Engage your core and chest up, keeping your back straight.
- Bend your knees slightly to lower your hips a quarter of the way down.
- Pause briefly, then drive through your heels to return to the starting position.
- Ensure your knees track over your toes throughout the movement.
Muscles worked
Primary Quadriceps
Secondary Erector Spinae Gastrocnemius Gluteus Maximus Hamstrings
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