Male model ex_G3AENN

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Upper Legs · Barbell

Barbell Quarter Squat

intermediatestrength

Barbell Quarter Squat is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.

Target: Quads
Body part: Upper Legs
Equipment: Barbell
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Quadriceps · Quadriceps Femoris
Glutes · gluteus maximus, gluteus mideus

Secondary muscles

Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Calves · Gastrocnemius, Soleus

How to do Barbell Quarter Squat

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.
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.
Push through your heels to return to the starting position, extending your hips and knees fully. Repeat for the desired number of repetitions.

Form tips

Keep your knees aligned with your toes to avoid unnecessary strain on your joints.
Lower your body with control to maximize muscle engagement and prevent injury.
Focus on driving through your heels to engage your glutes and quadriceps effectively.

Barbell Quarter Squat alternatives

Bodyweight Squat

Quads · beginner

Kettlebell Suitcase Squat

Quads · intermediate

Dumbbell Split Squat

Quads · intermediate

Cable Goblet Squat

Quads · beginner

More quads exercises

Barbell Split Squat

Quads · intermediate

Barbell Jump Squat

Quads · intermediate

Normal Squat Smith Machine

Quads · beginner

Dumbbell Press Squat

Quads · intermediate

Dumbbell Goblet Squat

Quads · intermediate

Bodyweight Overhead Squat

Quads · advanced

Cable Split Squat

Quads · beginner

Bodyweight Pulse Squat

Quads · intermediate

Barbell Quarter Squat FAQ

What muscles does Barbell Quarter Squat work?

Barbell Quarter Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.

What equipment do you need for Barbell Quarter Squat?

You need a barbell.

How many sets and reps of Barbell Quarter Squat should I do?

Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Barbell Quarter Squat good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.

How many calories does Barbell Quarter Squat burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Barbell Quarter Squat?

Other exercises for the quads include Bodyweight Squat, Kettlebell Suitcase Squat, Dumbbell Split Squat and Cable Goblet Squat.

For developers

Use Barbell Quarter Squat in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_G3AENN" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_G3AENN",
  "name": "Barbell Quarter Squat",
  "model": "male",
  "target": "Quads",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_G3AENN/mp4-720.mp4?…",
    "poster": "https://…/ex_G3AENN/poster.jpg?…"
  }
}