How to Master Quarter Squats For Optimal Performance
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Quarter squats offer a unique way to target the leg muscles and improve explosive power. The training method focuses on a smaller range of motion compared to deep squats, making it accessible for athletes looking to enhance their vertical jump height and explosive strength.
However, quarter squats can be tricky. Whether you use a squat rack or free weights, understanding how to perform the exercise correctly is essential for optimizing your movement pattern and preventing injury. This article explains everything you need to know about quarter squats. Continue reading to learn more!
What Are Quarter Squats?
Quarter squats involve descending only about a quarter of the way down compared to a full squat. Unlike deep squats or full squats, where the hips drop below the knees, the range of motion in a quarter squat is significantly shorter.
This modified squat still targets specific muscle groups in the legs, such as the quadriceps and glutes, while minimizing strain on the lower back and hips. Because of their limited depth, quarter squats can be an excellent tool for developing explosive power and are often integrated into athletic training routines aimed at boosting vertical jump height and overall explosive strength.
What Are Quarter Squats Good For?
Quarter squats may translate to better sprinting and jumping abilities. One popular 2016 study tested multiple squat depths and found that the quarter squat improved athletes’ 40-yard dash and vertical jump.
The study divided participants into three groups: one group did a full squat, another one did a half squat, and the last group did a quarter squat. At the end of the study, the quarter squat group could sprint faster and jump higher. This study recommends that strength and conditioning and sports coaches add quarter squats to their athletes’ training programs.
Quarter squats may also help reduce joint stress. Because of the very short range of motion, the hips and knees don’t have to work too much during quarter squats. This could be beneficial for those who are recovering from injury and people who have bone and joint conditions.
How to Perform a Quarter Squat
Instructions:
Position yourself in a squat rack with a barbell at a comfortable height. Ensure safety pins or a spotter are in place.
Step under the bar so it rests across your upper back. Place your feet shoulder-width apart with toes slightly pointed outward.
Lift the bar off the rack and step back into your starting position with a firm stance.
Lower yourself slowly until you reach about a quarter of your full squat depth — roughly where your knees are at about a 120–130° angle.
Keep your chest up and your core tight, and ensure your knees track over your toes without caving inward.
Explosively push through your heels to return to the starting position, maintaining control throughout the movement.
Perform the desired number of reps with a focus on proper form and speed.
Recommended sets and reps: 3 to 8 sets of 3 to 5 reps
Are Quarter Squats Better Than Full Squats?
Quarter squats are effective for achieving goals like improved vertical jumping and faster sprinting, but they cannot take the place of full squats in a strength or hypertrophy-focused program.
Full squats involve a deeper movement, which can engage more muscle fibers in the glutes and quads. Hence, just as scientific research suggests, training in the full range of motion is better for strength and hypertrophy goals, especially for lower-body muscles. As such, full-range squats are also beneficial, if not better, for the average gym goer.
However, quarter squats offer a safer alternative for individuals with joint issues or those looking to reduce the risk of injury. This is because they place less strain on the knees and lower back.
Many training programs incorporate both deep squats and quarter squats. While deep squats focus on muscle hypertrophy and flexibility, quarter squats are excellent for building explosive strength. Similarly, front squats and back squat variations are sometimes used alongside quarter squats to create an all-encompassing workout routine.
When Should You Add Resistance to a Quarter Squat?
The quarter squat is relatively easier than a normal squat because you don’t have to bend your knees as much. As a result, some people may load much more weight than the normal squat to compensate for the lack of range of motion.
Of course, the average person can lift more weight in a quarter squat than they can in a full-ROM squat. Still, the quarter is a tricky exercise. You should first learn the skill before you start to stack on the plates. Here are some cues for increasing the weight or resistance on a quarter squat.
Mastering the form: Before adding resistance, ensure you can consistently perform quarter squats with perfect form. This is critical to avoid injury, especially when using heavier weights.
Progressive overload: Once you have a strong movement pattern, gradually add weight. Use a squat rack for safety when increasing resistance. Aim to add small increments, focusing on maintaining the correct technique throughout each set.
Training goals: For example, if your primary goal is to build explosive power or improve vertical jump height, incorporating heavier loads for lower repetitions can be highly effective.
Feedback from your body: Listen to your body’s signals. If you experience pain or discomfort in the knees or lower back, it might be a sign that you’re adding resistance too quickly. Adjust your load accordingly and consider incorporating additional mobility exercises.
Tips For Seeing the Best Results
Warm-up thoroughly: Always begin with a proper warm-up to prepare your leg muscles and joints. Ensure that you start with a lighter weight and slowly work your way up to your top set.
Use the right equipment: Whether you’re using a squat rack for back squat variations or free weights, ensure your equipment is set up safely. If you’re new to the exercise, consider starting with bodyweight squats.
Mix in variety: Incorporate complementary movements like front squats, half squats, and standard squats. This mix can help you through plateaus by preventing monotony.
Focus on form: Quality always trumps quantity. It’s better to perform fewer reps with perfect technique than more reps with compromised form.
Include explosive movements: Adding plyometric exercises or movements that emphasize explosive power can further enhance the benefits of quarter squats.
Regular recovery: Adequate rest and recovery are as important as working out. Make sure you’re getting enough sleep, and consider incorporating stretching and relaxation into your routine.
Consistency is key: Like any exercise, consistent practice is crucial. Gradually increase the resistance and adjust your routine based on progress and feedback.
Frequently Asked Questions
What is the difference between quarter squats and half squats?
Quarter squats use a much shallower depth (about a quarter of a full squat, as the name implies), focusing mainly on the quads and allowing for heavier loads. Half squats, on the other hand, go deeper (around half depth) to engage a broader range of lower-body muscles.
How heavy should you go for a quarter squat?
For most trained athletes, you can load about 30% to 45% more on quarter squats than your full squat one-rep max. So, if you full-squat 100 kg, you might quarter-squat around 130 to 145 kg. However, proper technique and gradual progression are key.
How many reps of quarter squats should you do?
For explosive power, most coaches recommend low reps — typically around 2 to 4 reps per set (for 3 to 5 sets). However, some programs may use up to 6 reps. There isn’t exactly a one-size-fits-all approach. Nonetheless, make sure to focus on quality and explosive movement rather than volume.
Do quarter squats strengthen the knees?
Quarter squats primarily build strength in the quadriceps and surrounding muscles that support the knee. This helps improve stability and power at specific joint angles. However, because they work through a limited range of motion, they should be combined with full-range movements.
Main image credit: Andrea Piacquadio / Pexels
The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.
