ATHLEAN-X - Quarter Squats WILL NOT Make your Legs Bigger!

Use "quarter squats" to get "big legs fast"? Hold your horses Jeff.

Basically, the only application quarter squats have is better sprinting or jumping. The data shows that and we can't argue with it.

But for hypertrophy purposes, overwhelming data shows that full ROM is a better stimulus and also reduces the tonnage required in order to achieve the same hypertrophy stimulus that non-full can provide. Less tonnage (reps and weight) for the same stimulus means a higher stimulus:fatigue ratio. So both quarter and reverse squats are poor exercise selection for this purpose.

And for developing strength and form corrections, far better options exist ex. pause squats, tempo squats, pin squats at a depth close to parallel, etc. These are also far more specific to the actual squat rom and joint angles. The reverse and regular quarter squats are both fundamentally different squatting movements and are not the best things to practice if one wants to improve squat form or efficiency. In essence, if you want to improve your squat, simply squat more and do variations that are highly similar to it.

So the only people who should be using any form of a quarter squat as a complement are jumpers or sprinters. For hypertrophy it's a generally bad exercise selection, and for strength it's bad too. So why did you choose the title as "get big legs fast"?

As usual, a message to Athlean-X fans: please keep an open mind and try to think critically about the critiques presented in this video. Avoid drawing the "credentials" card or resorting to ad hominem, please. If Jeff Cavaliere has credentials and still recommends quarter squats and to breathe OUT before descending for a squat, we can conclude that they are largely meaningless.

Curlean-X is a fan-based non-profit educational organization. We do not own anything. All footage and audio belongs to respective owners.

Sources (you are free to fully watch any of the source videos if you feel we are "cherrypicking") :
Jeff's original quarter squat video:
Mike Israetel- the Myth of Partial ROM:
Feigenbaum on training sensitivity:
Austin Baraki does some Pause Squats:
3-0-3 Tempo Squat:
Common Deadlift Errors - slow lockout:
Alan Thrall explains benefits of variations:
Eric Bugenhagen on deadlift Lockout:
Bad Deadlift setup with fake plates:

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