Abs Exercises

Barbell Quarter Squat

Skill Level Beginner
Type Strength Training
Equipment Barbell, Squat Rack
Body parts Abs, Glutes, Hamstrings, Legs, Quads, Spinal Erectors

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.

Instructions

Using a squat rack, hold a barbell across your upper back with an overhand grip and your feet shoulder-width apart.
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.

Advanced variations

Sumo Squat
Wide-Grip Overhead Barbell Split Squat
Zercher Squat
Bodyweight Squat
Barbell Quarter Squat
Barbell Box Squat
Barbell Front Squat