Barbell Quarter Squat

The barbell quarter squat helps increase strength in the legs, more specifically the quads, glutes, and hamstrings. The quarter position allows for the use of heavier weight to adapt to adding more resistance.


  1. 6014_A
    Using a squat rack, hold a barbell across your upper back with an overhand grip and your feet shoulder-width apart.
  2. Barbell Quarter Squat
    Squat down by pushing your hips back and bending your knees. Continue down until your knees form a 45-degree angle to the floor. Pause, brace your core, and push back up to the starting position.

Trainer’s Tips

  • Do not allow your torso to fall forward. Stand as tall as possible.
  • Do not allow your knees to collapse inward. Keep them in line with your toes.
  • Do not allow your heels to come off the ground.