1.5-Rep Bodyweight Squat
QuadsCompoundLegsBodyweightIntermediate
Unloaded squat variation combining a full rep with an extra half rep, increasing time under tension for the quads.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Stand with your feet shoulder-width apart.
- 2.Descend until you break parallel.
- 3.Rise only halfway up.
- 4.Descend to the bottom again.
- 5.Stand all the way up: that counts as one rep.
Common mistakes
- ●Standing all the way up on the half rep
- ●Losing technique to fatigue
- ●Lifting the heels
- ●Speeding up and losing control
Proper technique
Follow the bottom–half–bottom–top pattern on every rep. Keep constant tension on the quads. Control every phase.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Quadriceps
- Gluteus maximus
Secondary
- Adductors
- Hamstrings