The 1 ¼ Barbell Back Squat progression is an advanced way to hit your glutes, quads, and strengthen knee stability (specifically the VMO known as the tear drop muscle in the quad) by focusing on the bottom of the squat.
Watch the 1 1/4 BARBELL BACK SQUAT: exercise demonstration video above.
To perform 1 1/4 BARBELL BACK SQUAT:
1.With your feet hip width apart, place the barbell securely on your shoulder 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.
For home booty workout, check out our Get A Booty – Home Workout Routine For Glutes video. Give it a try!
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.