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1 1/4 Barbell Back Squat

How To Do A 1 1/4 Barbell Back Squat Exercise Demonstration Video and Guide

The 1 ¼ Barbell Back Squat progression is an advanced way to hit your glutes, quadriceps, and strengthen knee stability, specifically the VMO, known as the tear drop muscle in the quadriceps, by focusing on the bottom of the squat.

To get started:

  1. With your feet hip width apart, place the barbell securely on your shoulders and grasp the bar with an overhand grip.
  2. While maintaining a natural arch in your back and keeping your torso upright, lower your body into a squat by bending at your hips, then knees, until your thighs reach parallel to the ground or deeper depending on your mobility.
  3. Press your feet through the floor to rise back up a ¼ of the way, pause, then lower back down to reach parallel or below, pause, then rise back up to standing.
  4. Repeat.

Beginner Variation

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  • Have your ever tried the 1 1/4 barbell back squat?
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