How To Do Quarter Squats Properly

Adding quarter squats to your exercise routine is an excellent way to increase your power and speed.

Most sprinters have this training as part of their workout because it works the legs intensely.

Therefore, increasing an athlete’s absolute strength, or the amount of force a muscle generates during a single contraction, increases performance.

When you perform this squat variation, you engage muscles around your lower body. You end up with bursts of explosive power needed to generate speed.

A study in the journal Human Movement incisively points to the range of motion when training.

It indicates that an athlete’s ability to become quicker and stronger improves by using their entire range of motion during training. And quarter squats give you a better and greater range of motion.

This is how you ace the squats with proper form.

  • Set up a barbell that is the correct height for you to use.
  • Your shoulders should be just below the barbell’s swivel point.
  • Step underneath the barbell and set your hands on either side of it while facing the barbell.
  • As you lift the barbell, it should rest on your upper back muscles.
  • Take a few steps backwards until you’re only a few inches away from the box before you unrack the barbell.
  • Your feet should be slightly wider than hip-width apart, and your knees slightly bent.
  • Stabilize yourself by distributing your weight evenly and firmly securing your feet to the floor.
  • Activate your lats and upper back by extending your shoulders outward from your ears.
  • Bend your hip and knee joints while keeping your alignment.
  • Stop halfway down and lower yourself as if you were doing a full squat. Take a breather at the position’s very bottom.
  • Rise by pressing your feet firmly into the ground.


Quarter squats target fewer muscles than conventional squats. They increase lower-body muscle hypertrophy, nonetheless.

The following are muscles that work with this squat variation.


Quarter squats primarily work your leg muscles. The leg has five main muscles; Sartorius, pectineus, adductors, hamstrings, and quadriceps.

The five muscles work together to support your weight and maintain excellent posture. They are the reason why you perform powerful motions like sprinting and hopping.

Leg muscles also aid in performing simple tasks, such as wiggling your toes.


Adding quarter squats to your training gives you the following benefits.


Despite targeting fewer muscle groups, quarter squat exercises nevertheless help build muscle mass in your legs. Much of it is in your hamstrings and quads.


Partial squats assist experienced lifters TO breakthrough weightlifting plateaus. It enables you to lift higher weights than with other squats.

A quarter squat is a great way to push yourself beyond your lifting capabilities if you have exhausted your entire range of motion in the back or front squats.


Quarter squats increase your speed and vertical jump when doing sprints and other high-intensity exercises. They are an excellent choice to increase your vertical leap height.


There is a good reason why the quarter squats are famous among athletes – explosive power and strength.

However, these fantastic alternatives are giving you much more.


The Spanish squat is unpopular, but it is an excellent alternative to the conventional squat. It l trains your lower body without aggravating any knee or joint concerns.


  • Wrap the resistance band around the pole and step into it with both legs.
  • Keep your torso straight, and make sure the band sits behind your knees.
  • Lower yourself slightly.
  • The thighs should be parallel to the ground when you come back from a squat.


As an alternative to squats for those with knee or hip joint problems, reverse lunges are excellent. They’re also great for toning your body – notably your lower body.

Finally, the most pleasing thing is that it minimizes stress on the knees or hip joints. You could use dumbbells or a barbell to increase the bodyweight resistance in the reverse lunge.


  • Place your hands on your hips and your feet hip-width apart.
  • Step backwards with the left foot, making sure the right knee is at a 90-degree angle, and then repeat on the other side.
  • Be careful when bending your knee to avoid damaging your kneecap.
  • To begin, apply pressure to the right heel.
  • Return to a seated position and begin the process of getting back up.
  • For each side, perform three sets of 12-15 reps.


Romanian deadlifts are a terrific option for people with knee discomfort and an inability to squat. They conveniently and effectively target your glutes and hamstrings, just like quarter squats.


  • Hold a dumbbell or kettlebell in front of your chest.
  • Maintain a wide stance with your feet shoulder-width apart and your arms straight down.
  • Allow yourself a slight flexion of the knees.
  • With a slow hip hinge, lower your weight to the floor.
  • Maintain a straight back.
  • Your hamstrings should begin to tense up as you continue.
  • Stand back up until you’re in the beginning position by pressing your hips forward and pushing through your feet.


Just like conventional squats, quarter squats are intense and require proper form. Avoid these mistakes.


To begin a quarter squat, use a weight you feel comfortable controlling for three to four sets of eight to twelve repetitions.

Select a weight that permits you to maintain proper form throughout all sets and repetitions.


Depending on how you hold the weight, the angle of your back will change. You should, however, keep your weight centred over your mid-foot at all times. Dorsiflexion, or the bending of the hips, knees, and ankles, is also essential.


Squats can result in an extreme forward lean if you don’t engage your core firmly. A forward lean is a result of tight hip flexors.


Quarter squats mean you can lift more and sprint more due to bursts of explosive power. So, if you are looking for speed to better your athletic performance, add the quarter squat into your routine.