1¼ Barbell Squat

Barbell Back Squat
Per Bernal

This advanced back squat variation is designed to enhance your range of motion, muscle endurance, and patience under the bar. It’s certainly a challenge if you only ever do plain old back squats all the time. If you often find yourself getting stuck “in the hole” at the bottom of back squats, this exercise will help train you to develop power at that difficult section of the range of motion.


  1. Barbell Squat
    Unrack the barbell on your back as you would for a traditional barbell back squat. Squat down to the bottom of your range. If you have the mobility, try to get your hips below your knees.
  2. Barbell Squat
    From the bottom of the squat position, rise ¼ of the way through the range of motion. Pause for two seconds.
  3. Barbell Squat
    Drop down to the bottom once more, and squat all the way to the top position. That's one rep.

Trainer’s Tips

  • Make sure you keep a tight midsection.
  • Do not let your heels come off of the ground during the squat.