Making a Quarter Squat Useful

Introduction

The back squat is one of the most commonly performed exercises in the weight room. Whether it’s used for general health, athletic development, or bodybuilding, it's a staple movement. However, the more popular an exercise becomes, the more room there is for improper application. As a strength coach, the most common issue I see is the back squat being performed as a quarter or half squat. While I’m not a big fan of using quarter/half squats in my aown athlete’s programs, if applied appropriately, these variations can be useful—but only if they’re applied during the right phase of a training block, and executed correctly. Below are the most common errors I see when the quarter/back squat is being used, and how to fix them.

Why Might you Be Doing It Wrong?

Error #1: You're Not Strong Enough for It to Do Anything

The most common mistake with quarter squats is athletes performing them without having built the necessary strength to benefit from them. Research shows quarter squats only become more beneficial for performance when an athlete can full squat at least 1.5–2.0x their bodyweight. Without that base, the quarter squat has little carryover.

The Fix: Build a Stronger Full Squat

If you’re not yet squatting at least 1.5x bodyweight to full depth, focus your effort there first. Spend multiple training cycles building strength through the full range. A full squat will improve your quarter squat—but not the other way around (Pallarés et al., 2021).

Error #2: Wrong Phase of Training

Quarter squats do have their place—but that place is not year-round. These variations should appear closer to competition or in the pre-season, when the goal shifts to maximizing force and power at sport-specific joint angles. If you’re programming them too early in the training year, you’re leaving muscular and mobility gains on the table.

The Fix: Use Full Squats Early, Quarter Squats Later

Use full squats during the off-season and early pre-season to build muscle, improve mobility, and prepare your body to tolerate more load. Transition to half and quarter squats in the later stages of the pre-season and in-season phases to maximize transfer to sprinting and jumping performance (Bompa & Haff, 2016).

Error #3: Too Much Weight

The quarter squat isn’t an excuse to load the bar beyond your full squat max just to “move weight.” If the goal is to enhance performance at specific joint angles, then bar speed matters. Excessive loading slows the movement down too much, removing the velocity needed for sport transfer.

The Fix: Use Less Weight, Focus on Speed

Train quarter squats with the intent to move the bar fast. You can base your training off 75–90% of your 1RM, but not necessarily from a quarter squat 1RM—it's not practical to test and adds spinal risk due to the instability and limited range. Instead, base percentages off your full or half squat. Aim for 3–5 reps at 75–80% or 1–2 reps at 80–90% to develop maximal power (Bompa & Haff, 2016).

Summary

Quarter squats can be a powerful tool—or a waste of time. It depends on how and when you use them. Apply them too early or load them too heavy, and you're more likely to develop bad habits than high performance. Use them wisely—after building strength through the full range, at the right time of year, and with appropriate load—and they’ll become a true asset to your training.