The 1 1/4 barbell back squat is a back squat variation in which each rep includes a full-depth squat followed immediately by a quarter-rep pulse before standing all the way up. The added partial rep keeps the quadriceps and glutes under tension through the hardest part of the lift, the bottom range, making the exercise more demanding than a standard back squat at the same weight. It is a compound, multi-joint movement that also builds core and hip stability. Lifters typically use it as an accessory to their main squat work rather than for maximal loads.
Muscles Targeted
- Primary: Quadriceps, gluteus maximus
- Secondary: Hamstrings, adductors
- Tertiary: Erector spinae, rectus abdominis, calves
Starting Position
Set the barbell in a squat rack at approximately upper-chest height. Step under the bar and position it across your upper back - high on the traps for a high-bar squat or lower across the rear delts for a low-bar squat. Grip the bar just outside shoulder width, unrack it, and step back with feet shoulder-width apart and toes turned slightly out. Brace your core and keep your chest lifted before starting the first rep.
Execution Steps
- Unrack the bar and set your stance, bracing your core and taking a breath before descending
- Push your hips back and bend your knees to lower into a full-depth squat, keeping your knees tracking over your toes
- Reach full depth, with your hip crease at or below the top of your knee, without losing a neutral spine
- Drive upward only about a quarter of the way, pause briefly under control at that partial position
- Lower back down to full depth a second time, maintaining tension throughout
- Drive all the way up to a full standing position to complete one rep
- Repeat for the desired number of reps, resetting your brace before each descent
Form Cues
- Hit full depth on both descents: The quarter rep only counts after you have reached true depth, not as a substitute for it
- Keep the bar path vertical: The bar should travel straight up and down over your mid-foot
- Brace before you descend: Take a breath and tighten your core before each descent to protect your spine
- Drive your knees out in line with your toes throughout both the full and partial reps
- Control the quarter-rep pulse deliberately rather than bouncing out of the bottom
Common Mistakes
- Skipping full depth on the first descent: Turns the exercise into two partial squats and reduces the training effect on the glutes and hamstrings.
- Using too much weight: The added partial rep fatigues the legs quickly; excess load causes the knees to cave in or the back to round.
- Rushing the quarter-rep pulse: Bouncing out of the partial position relies on momentum instead of muscle tension, reducing the benefit.
- Losing a neutral spine at the bottom: Rounding the lower back under load increases injury risk; stop the descent before this happens.
- Letting the knees collapse inward: Reduces quad engagement and stresses the knee joint; actively push the knees out.
Variations
- Front squat 1 1/4 rep: Shifts more load onto the quads and requires greater upper-back and core control
- Pause squat: Removes the partial rep and instead holds a static pause at full depth to build bottom-position strength
- Tempo back squat: Uses a slow, controlled eccentric instead of a partial rep to increase time under tension
- Goblet squat 1 1/4 rep: A lighter, dumbbell-based entry point for learning the partial-rep pattern
- Box squat: Uses a box to standardize depth, useful for lifters still learning to control the bottom position
Tips for Progression
- Master the standard back squat with full depth before adding the 1 1/4 rep pattern
- Start with a lighter load than your normal squat working weight, since the extra partial rep adds significant fatigue
- Increase reps to 8-10 per set before adding weight
- Add a brief pause at full depth on top of the quarter rep once the base pattern feels controlled
Training Notes
Use the 1 1/4 barbell back squat 1-2 times per week as an accessory movement after your primary squat or deadlift work, since it is more fatiguing than a standard squat at the same weight. Program 3-4 sets of 6-10 reps with a load roughly 60-75% of your standard squat working weight. Rest 2-3 minutes between sets given the compound, high-fatigue nature of the movement.