Exercise Library

Quarter Back Squat



The quarter back squat is an abbreviated back squat that can be used for reasons ranging from a need to work around an injury to overloading the top of the movement.
 
 
Execution
 
Perform a back squat to a depth above a horizontal thigh position.
 
 
Purpose
 
The quarter back squat can be used to overload the top of the squat movement in order to strengthen the trunk or to strengthen the legs and hips for the final pulls of the snatch and clean. It can also be used as a temporary squat variation for lifters with pain or injuries that prevent full squatting.  
 
 
Programming
 
The quarter back squat can be programmed as the back squat would be if being used as a temporary back squat alternative in cases of injuries. If being used to overload the top of the lift, sets of 3-5 reps at 90% of the back squat and above (potentially over 100%) can be used.
 
 
Variations
 
The quarter back squat can be performed as a pin squat.






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