The barbell quarter squat helps increase strength in the legs, more specifically the quads, glutes, and hamstrings. The quarter position allows for the use of heavier weight to adapt to adding more resistance.
Step by step instructions
Using a squat rack, hold a barbell across your upper back with an overhand grip and your feet shoulder-width apart.
Squat down by pushing your hips back and bending your knees. Continue down until your knees form a 45-degree angle to the floor. Pause, brace your core, and push back up to the starting position.
Mistakes and Tips
Do not allow your torso to fall forward. Stand as tall as possible.
Do not allow your knees to collapse inward. Keep them in line with your toes.