The quarter squat is one of the most villainized movements in strength training along side curling in the squat rack. I’m sure you’ve been told every squat you do must be well below parallel (I know I’m guilty of that myself). However, are we missing a sporting performance benefit from squatting higher? A recent paper by Rhea et al. [1] investigated the effects of squatting to different depths on sports performance variables.
Who Were the Subjects?
28 male college athletes of various sports participated where the athletes were required to have a minimum of 2 years consistent training and a minimum parallel squat 1RM of at least 1.5x bodyweight. Most of the athletes were American football players and were randomly separated into 3 groups with similar measures of strength, training experience and anthropometry (height/weight etc).
What Were the Protocols?
Athletes performed 1RM testing for each squat (quarter, half and full). Quarter squat was defined as a knee angle of approx. 55-65 degrees of knee flexion. Half squat characterised by tops of thighs being parallel to the floor with an approx knee angle of 85-95 degrees and a full squat being top of thigh crossing below parallel to the floor and knee angle exceeding 110 degrees knee flexion. As well as this, vertical jump and 40 yard sprint were also tested. Each group was designated a squat depth for the 16 week intervention. Squats made up the majority (65%) of the training volume during this time. During the intervention, the program progressed where each session increased in intensity and then repeated the cycle (8RM, 6RM, 4RM, 2RM).
What Were the Outcomes?
The quarter squat group should the greatest improvements in vertical jump and 40 yard sprint compared to half and full squat groups. The greatest improvements in quarter, half and full squat 1RM were made from the same groups respectively. The authors speculate the greater improvements in performance from the quarter squat group may be because the “range of motion matches more closely the hip and knee flexion ranges observed in jumping and sprinting.” Furthermore, quarter squat group were utilising loads 30-45% greater compared to the full squat group.
This isn’t so accurate anymore Mr Foster
So What Does This Mean for You?
If you are an athlete looking to improve speed or jump performance for your sport, cycling quarter squats in your training may be beneficial in improving those qualities. However, it is important to note the athletes in this study already had parallel squats of 1.5x bodyweight. If you do not possess the strength to squat 1.5x bodyweight, you may be better off developing the strength through a full range of motion as to get the most out of quarter squats as well as other athletic activities and overall leg development. Here’s an example strength session to improve speed you may use when incorporating the quarter squat:
A1) Broad Jump Bound 3×5
B1) Light Sled Acceleration Bound 3×10-20m
C1) KB Swing 3×6 @8RPE
D1) Quarter Squat 3×3 @9RPE
Just because the quarter squat elicits greater improvements in sprint and jump performance in this study, it does not mean you shouldn’t squat deep as well. Squatting deep will take stress off of your joints (contrary to popular belief) especially your knees helping you stay away from niggly injuries.