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Visual demonstration of the Barbell Quarter Squat exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Glutes Quadriceps
Secondary muscles
Biceps Calves
Equipment
Barbell
Exercise guide

Barbell Quarter Squat

3 steps Updated 29/08/2026

Barbell Quarter Squat is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Barbell.

Step by step

How to perform it

  1. Stand with your feet shoulder-width apart, holding a barbell across your upper back. Grip the bar with your hands slightly wider than shoulder-width apart.
  2. Begin the squat by pushing your hips back and bending your knees, lowering your body into a quarter squat position where your thighs are above parallel to the floor.
  3. Push through your heels to return to the starting position, extending your hips and knees fully. Repeat for the desired number of repetitions.
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Last updated: 29/08/2026

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Barbell Quarter Squat

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