How to do the Barbell Quarter Squat
- Place the barbell in a rack and step under it, gripping the bar firmly.
- Stand tall and lift the bar off the rack, then step back a few paces.
- Stand with feet shoulder-width apart, toes slightly outward, to find your balance.
- Bend your hips and knees a quarter of the way down, thighs well above parallel.
- Press back up to a standing position, straightening your legs and hips fully.
Full technique — 8 steps
- Set the bar in a rack just below shoulder height and step underneath it.
- Place the bar across your upper traps or rear delts, then grip it evenly.
- Stand tall to unrack the bar, then take two to three controlled steps back.
- Set your feet about shoulder width, turn toes slightly out, and balance over the middle of your foot.
- Tighten your stomach and upper back, then begin by bending hips and knees together.
- Lower only about a quarter of the way down, stopping with your thighs well above parallel.
- Drive upward through your whole foot, keeping your knees pointing the same way as your feet and chest rising with hips.
- Stand to full hip and knee extension, then stabilize before starting the next rep.
Common mistakes
- Knees collapsing inward on ascent
- Heels lifting at the bottom
- Bar resting on the neck
- Folding chest toward the floor
- Letting depth change from rep to rep
Form cues
- Tighten stomach each rep
- Drive through whole foot
- Knees point where feet point
- Balance over middle of foot
- Same depth every rep
Compared with similar variants
| Barbell Quarter Squat | Barbell Back Squat | Hack Squat (Machine) | Low Bar Back Squat | |
|---|---|---|---|---|
| Level | Intermediate | Intermediate | Intermediate | Advanced |
| Technique to learn | moderate | hard | easy | hard |
| How tiring | high | high | moderate | high |
| Lower back | high | high | low | high |
| Knee | moderate | high | high | moderate |
| Equipment | Barbell, Squat rack | Barbell, Squat rack | Hack squat machine | Barbell, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
No equipment
- Bodyweight Overhead Squat Easier
- Squat to Overhead Reach Easier
Dumbbells
- Dumbbell Box Squat Easier
- Dumbbell Front Squat Easier
Machine
- Horizontal Leg Press Easier
- Single Leg Resistance Band Leg Press Easier
Kettlebell
- Kettlebell Squat Easier
- Kettlebell Deficit Sumo Squat Easier
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Leg Press
- Easier Box Squat
- This exercise Barbell Quarter Squat
- Harder Barbell Back Squat
- Harder Barbell Pause Squat
Too hard for now? Start with the Box Squat.
Quick answers
What muscles does the Barbell Quarter Squat work?
Primary: Quads 9/10, Glutes 7/10. Also works: Hamstrings 4/10, Hip adductors 4/10, Calves 4/10.
Which joints does the Barbell Quarter Squat load?
Lower back: high, Knee: moderate, Hip: moderate, Shoulder: low. Lower back — lighter options: Barbell Back Squat, Hack Squat (Machine), Low Bar Back Squat.
When should I do the Barbell Quarter Squat in a workout?
Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 12 min with rest.
How many sets and reps of the Barbell Quarter Squat?
Strength: 3–5 sets of 3–5 reps, rest 3 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 4 reps in reserve.
What can I do instead of the Barbell Quarter Squat?
No equipment: Bodyweight Overhead Squat, Squat to Overhead Reach. Dumbbells: Dumbbell Box Squat, Dumbbell Front Squat. Machine: Horizontal Leg Press, Single Leg Resistance Band Leg Press. Kettlebell: Kettlebell Squat, Kettlebell Deficit Sumo Squat.
What is an easier version of the Barbell Quarter Squat?
Box Squat (Beginner), Leg Press (Beginner).
What is a harder version of the Barbell Quarter Squat?
Barbell Back Squat (Intermediate), Barbell Pause Squat (Advanced).
