Bodyweight Quarter Squat
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Thighs
- Typ
- Strength
The bodyweight quarter squat is a shallow squat that bends the knees only about a quarter of the way down, keeping tension on the front of the thighs. By stopping high in the range, it emphasizes the quadriceps and is a useful entry point or warm-up for building knee and thigh strength before progressing to deeper squats.
Bodyweight Quarter Squat: So führst du sie aus
- 1Stand tall with your feet about shoulder-width apart and your toes pointed slightly outward.
- 2Brace your core, keep your chest up, and let your arms hang or reach them forward for balance.
- 3Push your hips back slightly and bend your knees, lowering only about a quarter of the way down (roughly a 30–45° knee bend).
- 4Keep your weight in your mid-foot and heels, and stop the descent while your thighs are still well above parallel.
- 5Pause briefly at the bottom without letting your knees cave inward.
- 6Drive through your feet and straighten your knees to return to a tall standing position.
- 7Squeeze your thighs at the top, then repeat for your target reps.
Technik-Tipps
- Move at a controlled tempo — lower in about two seconds rather than dropping quickly, so the front of your thighs stays under tension.
- Keep your knees tracking in line with your toes throughout the rep instead of letting them drift inward.
- Maintain a neutral spine and an upright torso; this is a shallow movement, so you should not need to fold far forward.
- Because the depth is limited, focus on quality reps and a strong knee lockout at the top rather than chasing a deep range of motion.
Häufige Fehler
- Squatting too deep and turning it into a full squat, which changes the exercise and reduces the quad-focused, shallow stimulus.
- Letting the knees collapse inward, which stresses the knee joint and shifts work away from the thighs.
- Rising onto the toes and lifting the heels, which makes you less stable and reduces drive through the legs.
- Rounding the lower back or hunching forward, which adds unnecessary strain even in this short range.
Häufig gestellte Fragen
What muscles does the bodyweight quarter squat work?
It works the muscles of the thighs, primarily the quadriceps at the front, since the shallow range keeps tension on them while the knees extend back to standing.
How deep should I go on a quarter squat?
Only about a quarter of the way down — roughly a 30–45° knee bend, stopping with your thighs well above parallel. Going lower turns it into a deeper squat variation.
Is the bodyweight quarter squat good for beginners?
Yes. The short range and lack of equipment make it an accessible way to build thigh strength and practice squat mechanics before moving on to deeper bodyweight squats.
How many sets and reps should I do?
For general training, 2–4 sets of 12–20 reps works well. Since it is bodyweight and shallow, you can use higher reps to keep the thighs working.
What is a good progression from the quarter squat?
Once it feels easy, progress to a deeper bodyweight squat by lowering until your thighs are parallel to the floor, keeping the same upright torso and knees-over-toes form.
