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Benefits of Quarter Squats, Common Mistakes

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Table of Contents

What are Quarter Squats?

Quarter squats are a variation of the traditional squat exercise where you lower your body only a quarter of the way down instead of going all the way down until your thighs are parallel to the ground. This exercise primarily targets the quadriceps and glutes.

Why Do Quarter Squats?

Quarter squats are often used by powerlifters to improve their squatting strength and explosiveness. By targeting the top range of motion, quarter squats can help lifters overcome plateaus and develop strength in the lockout phase of a full squat.

How to Do Quarter Squats

Here are the steps to perform quarter squats with perfect form:

  1. Stand with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Place the barbell on your upper traps and secure it with a grip slightly wider than shoulder-width apart.
  3. Take a deep breath and brace your core.
  4. Lower your body by bending your knees and pushing your hips back.
  5. Stop when your thighs are parallel to the ground.
  6. Push through your heels and extend your knees and hips to return to the starting position.

Remember to keep your chest up, your back straight, and your knees in line with your toes throughout the exercise.

Common Mistakes

Here are some common mistakes to avoid when doing quarter squats:

  • Not bracing your core: Failing to brace your core can cause lower back pain and reduce your strength.
  • Leaning too far forward: Leaning too far forward can put undue stress on your lower back and reduce the effectiveness of the exercise.
  • Allowing your knees to cave in: Allowing your knees to cave in can cause knee pain and reduce your power output.
  • Bending your knees too far: Bending your knees too far can cause your hips to rise too quickly, reducing your power output and increasing your risk of injury.

Benefits of Quarter Squats

Here are some benefits of doing quarter squats:

  • Improved squatting strength: Quarter squats can help you overcome plateaus and develop strength in the top range of motion of a full squat.
  • Increased explosiveness: By targeting the top range of motion, quarter squats can help you develop explosive power in your legs.
  • Reduced stress on the knees and lower back: Quarter squats put less stress on the knees and lower back than full squats, making them a good option for lifters with knee or back pain.

Conclusion

Quarter squats are a valuable exercise for powerlifters and anyone looking to improve their squatting strength and explosiveness. By following the correct form and avoiding common mistakes, you can perform quarter squats safely and effectively. Remember to start with lighter weights and gradually increase the load as you become more comfortable with the exercise.


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