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Quadriceps · Intermediate

Body Weight 1 & 1/4 Squat

Squat-pattern drill for leg strength, depth control, and stable foot pressure.

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Body Weight 1 & 1/4 Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstrings

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand in a comfortable squat stance with your feet fully planted and your trunk braced.
  2. 02Descend under control to your programmed squat depth with your knees tracking over your toes.
  3. 03Rise approximately one-quarter of the way, then lower back to the bottom position without bouncing.
  4. 04Drive through your whole feet to stand fully and complete one repetition.
  5. 05Reset at the top and repeat while maintaining the same depth and knee alignment.

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Variations

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Alternatives

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