Quarter squats are a hot topic in the fitness world, and it's time to shed some light on this partial range of motion exercise. Unlike full squats, where you lower your body until your thighs are parallel to the ground, quarter squats involve a shallower descent, stopping when your knees are bent at about a 45-degree angle. Quarter squats are usually performed with a Barbell, however you can use any other form of weight such as a dumbbell or kettlebell.

While they may appear less challenging, quarter squats have their place in many fitness routines and maybe it’s time you start incorporating them into your training. 

Who Should Perform Quarter Squats?

Quarter squats can be particularly advantageous for power athletes. Olympic weightlifters, for instance, often incorporate quarter squats into their training to focus on the ‘2nd pull’ phase of the clean or snatch. Sprinters and athletes involved in explosive sports, like basketball players or sprint cyclists, also benefit from quarter squats. These partial movements help develop fast-twitch muscle fibres, essential for quick bursts of speed or forceful jumps.

Athletes recovering from lower body injuries may find quarter squats less taxing on their joints, in particular the hips, knees, and ankles, making them a valuable part of rehabilitation. While quarter squats are beneficial, it's crucial for athletes to tailor their exercise routine to their specific goals and training needs.

Benefits of Quarter Squats

Incorporating quarter squats into your exercise routine can offer a range of benefits, making them a valuable addition to your training programme.

Strength and Power

Quarter squats target the initial phase of the squat, helping you build explosive strength and power in the quadriceps and glutes. This can be particularly beneficial for athletes who rely on quick bursts of energy, like sprinters and Olympic lifters.

Muscle Development

By emphasising specific muscle groups, particularly the quadriceps, quarter squats can promote targeted muscle development. This can help individuals sculpt and strengthen their leg muscles.

Reduced Strain

Quarter squats place less strain on the lower back and knees compared to full-depth squats. This makes them a safer option for those with joint issues or who are recovering from injuries, allowing them to continue leg training while minimising the risks of discomfort or further injury.

Training Variety

Incorporating quarter squats adds variety to your workout routine, preventing plateaus and keeping your workouts engaging and challenging.

How to Perform a Quarter Squat

• Begin by safely unracking the barbell from the Power Rack and take a few steps out. You can opt for a high or low bar position during this exercise.

• Stand with your feet hip-width apart, toes pointing forward. Keep your chest up, shoulders back, and core engaged.

• Slowly lower your body by bending at your hips and knees. Only go down to about a 45-degree angle, ensuring your knees stay aligned with your toes.

• Maintain a neutral spine throughout the movement, avoiding excessive forward lean. Keep your back straight and your chest up.

• Once at the bottom of the movement, push through your heels to return to the starting position.

Remember, quarter squats are often used as a specific training tool and should complement your overall training programme. You should always focus on maintaining good form before adding additional load, but with the right technique, quarter squats can be a powerful tool in your gym routine.

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Tags: Equipment > Bars and Weight Plates ; Equipment > Power Racks and Cages ; Exercise Type > Strength