Quarter squat

Muscles worked: Quads
Quads
🔧 no equipment ↕ Squat 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Stand with feet shoulder-width apart, toes slightly outward. Distribute weight evenly. Brace your core, keep your chest up, and maintain an upright torso. Lower 4-6 inches (45-degree knee bend), minimizing hip hinge. Drive up explosively through your midfoot and heels, squeezing glutes at the top. Inhale on descent, exhale on ascent; maintain core engagement.

Muscles Worked

Quadriceps
Secondary: Glutes, Calves, Core

Tips

Use a tactile cue to confirm your squat depth Actively spread your feet and push your knees outward Drive through your heels and midfoot Lower with control, then explode upwards

Similar exercises

Half squat Quads · 🔧 no equipment 2/10 Barbell half squat Quads · 🔧 Barbell 3/10 Dumbbell squat Quads · 🔧 Dumbbell 3/10 Barbell squat Quads · 🔧 Barbell 4/10 Squat Glutes, Hamstrings · 🔧 no equipment 2/10 Kettlebell squat Quads · 🔧 Kettlebell 3/10 Split squat Quads · 🔧 no equipment 3/10 Sissy squat Quads · 🔧 no equipment 4/10
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