Growing your quads can be tough, especially if you only work out your legs once a week. That’s where One and a Half Squat come in handy. By incorporating this variation and adding a few extra reps to each set, you can significantly increase the time your muscles spend working (TUT) and the total number of reps you do each week. This can lead to much better muscle growth and overall strength development in your lower body.
A study that randomly assigned participants found that using a longer range of motion (like the bottom half of a squat) was more effective for making muscles bigger than using the full range of motion. This suggests that one-and-one-half squats are one of the best exercises for getting bigger leg muscles. So, let’s dive deeper into how they work.
Table of Contents:
- How To Perform One-and-One-Half Squat
- Assume the Starting Position
- First Descent
- Rise Halfway and Lower Back Into the Squat
- Return to Standing
- Benefits of One and One Half Squat
- Common Mistakes During One and One Half Squat
- One and A Half Squat Alternatives and Variations
- Box Squat
- Goblet Squat
- Bulgarian Split Squats
- FAQs
- Overview
- References
How To Perform One-and-One-Half Squat
Here’s the proper technique for doing one-and-one-half squats:
1st Step — Assume the Starting Position
Here’s how to do the one-and-one-half squat correctly:
Stand with your feet shoulder-width apart and toes pointing slightly outward. Ensure your chest is up, spine is neutral, and core is engaged.
For the weighted version, place the barbell high on your back and hold it with your hands slightly wider than shoulder-width apart.
Pro Tip: Take a deep breath and hold it as you lower yourself into the squat. This technique will not only stabilize your spine but also enhance your overall squat performance.
2nd Step — First Descent
Lower into a squat by bending your knees and pushing your hips back, mimicking the movement of sitting on a chair. Go as low as your mobility allows while maintaining a wide stance.
Pro Tip: During the descent, be mindful to keep your knees from flaring outward. This will help reduce unnecessary stress on your knees.
3rd Step — Rise Halfway and Lower Back Into the Squat
Pause briefly at the bottom position, then rise halfway up based on your range of motion (ROM) while focusing on pushing through your heels. Gradually lower yourself back into a deep squat position.
Pro Tip: To maximize hypertrophy, focus on maintaining control during the descent to fully stretch your muscles.
4th Step — Return to Standing
From the bottom position, push through your heels to return to the starting stance. Repeat this movement for the desired number of repetitions.
Pro Tip: Engage your glutes fully in the top position to maximize muscle activation in the target area.
What Do Sport Scientists and Professional Bodybuilders Think About Half-Reps?
During his discussion with fitness content creator and natural bodybuilder Jeff Nippard, sports scientist Dr. Milo Wolf, who holds a Ph.D. in Sports Science, mentioned:
“We’re expecting an improvement in your growth of maybe 5 or 10% using lengthened partials versus full range motion, so if you’re all about maximizing your hypertrophy, that’s meaningful.”
When asked about the ideal range for a partial rep, Dr. Milo Wolf replied:
“To get the full benefit of lengthened partials, you probably do want to cut the range of motion down by a pretty substantial amount. Otherwise, you wouldn’t get the benefit. So, I think about half reps is a really good starting point.”
Muscles Worked
These are the muscles targeted during the one-and-one-half squat:
Quadriceps (Quads)
The quads are extensively activated during the one-and-one-half squat due to the increased time under tension. To further target and develop your quads:
- Incorporate exercises like leg press, hack squats, and Bulgarian split squats into your routine. These exercises emphasize quad engagement and can help build strength and size.
Hamstrings
Although the quads are the primary movers, the hamstrings play a crucial role in stabilizing and supporting the knee joint during the squat. To strengthen your hamstrings:
- Include exercises such as Romanian deadlifts, stiff-legged deadlifts, and hamstring curls. Focus on controlled movements and a full range of motion to effectively target the hamstrings.
Glutes
The glutes are essential for hip extension and overall lower body strength. To maximize glute activation during the one-and-one-half squat:
- Add hip thrusts, glute bridges, and sumo deadlifts to your workout routine. These exercises isolate and target the glutes, helping to improve strength and shape.
Adductors
While not as prominent as the other muscle groups, the adductors contribute to leg stability and proper knee alignment during squats. To strengthen your adductors:
- Incorporate exercises like side lunges, cable adduction, and lateral band walks. These movements target the inner thigh muscles and improve overall leg stability.
Calves
Although not directly targeted during squats, the calves assist in maintaining balance and stability. To develop stronger calves:
- Include calf raises, seated calf raises, and calf press exercises in your workout regimen. Vary the foot position (toes pointed in, out, and straight) to target different areas of the calves.
By incorporating a well-rounded lower body workout that includes exercises targeting each of these muscle groups, you can enhance overall leg strength, stability, and muscle development. Adjust the weights, sets, and reps according to your fitness level and goals for optimal results.
Benefits of One and One Half Squat
Here are some of the benefits of incorporating the one-and-one-half squat into your workout routine:
Great for Hypertrophy
This squat variation is excellent for promoting muscle hypertrophy due to two key factors:
1. Extended Time Under Tension: By slowing down the movement and maintaining tension throughout the exercise, you maximize the stimulus on the muscles, which is essential for muscle growth.
2. Long-Length Partial Rep: Incorporating the half-rep into each repetition targets the muscles in a stretched position, which has been shown to be highly effective for promoting lean muscle mass gain and hypertrophy.
By combining these elements, the one-and-one-half squat variation becomes a powerful tool for individuals looking to maximize muscle growth and achieve their hypertrophy goals.
Improves Power, Functional Strength, and Mobility
The one-and-one-half squat offers several benefits for enhancing power, functional strength, and mobility:
1. Builds Explosive Power: By focusing on an explosive movement during the ascent, you train the fast-twitch muscle fibers responsible for quick, powerful movements. This can enhance your ability to perform explosive leg movements, such as vertical jumps and sprints.
2. Enhances Functional Strength: This exercise strengthens the muscles used in both sports and daily activities, improving overall functional strength. The combination of a full squat and a partial rep targets various muscle groups, promoting balanced development.
3. Improves Mobility: Depending on the depth of the squat, performing one-and-one-half squats can significantly improve hip, knee, and ankle mobility. This increased range of motion can contribute to better movement patterns and reduced risk of injury.
4. Leg and Core Stability: Controlling the weight on the descent and throughout the movement enhances leg and core stability. This not only helps in maintaining proper form but also strengthens the stabilizing muscles, contributing to overall balance and coordination.
Incorporating one-and-one-half squats into your workout routine can lead to significant improvements in power, functional strength, and mobility, making it a valuable addition to both athletic training and general fitness programs.
Increased Balance and Coordination
Maintaining proper form during the one-and-one-half squat, especially during the half-rep, demands substantial core engagement. This brings several benefits:
1. Enhanced Core Stability: The exercise strengthens the core muscles, including the adductors, glutes, and lower back, which are crucial for stability. This improved core strength translates to better balance and reduces the risk of injury during everyday activities.
2. Improved Neuromuscular Connection: Focusing on controlled movements enhances the neuromuscular connection, making your brain more efficient at sending signals to your muscles. This improved coordination leads to better performance in other exercises and sports, particularly those that require agility and quick direction changes.
3. Better Overall Stability: The engagement of stabilizing muscles during the exercise helps improve your overall balance and coordination. This not only benefits athletic performance but also enhances functional movement in daily life, contributing to greater ease and confidence in various physical activities.
Incorporating one-and-one-half squats into your training regimen can lead to increased balance, coordination, and stability, making it a valuable exercise for enhancing both athletic performance and everyday functional fitness.
Enhanced Muscular Endurance — One and a Half Squat
One-and-a-half squats are especially demanding on your upper legs due to the increased time under tension during the eccentric phase. Here are the benefits:
1. Increased Time Under Tension: The prolonged eccentric phase places greater strain on the muscles, particularly the quads and hamstrings. This increased tension promotes muscular endurance by continuously challenging the muscles.
2. Targeting Slow-Twitch Fibers: By focusing on maintaining control during the descent, you engage more slow-twitch muscle fibers in your quads and hamstrings. These fibers are crucial for endurance and are capable of sustaining prolonged activity.
3. Improved Muscle Endurance: The added strain on slow-twitch fibers leads to their growth and development, enhancing the overall endurance of your legs. This allows you to perform activities that require sustained muscle use for longer periods without fatigue.
Incorporating one-and-a-half squats into your workout can significantly boost your muscular endurance, making your legs stronger and more resilient for both athletic and everyday activities.
Improved Joint Health
Performing one-and-a-half squats with an appropriate weight (50–60% of your one-rep max) can significantly enhance the stability and health of your knee and hip joints. Here’s how:
1. Joint Stability: This exercise promotes knee and hip joint stability by engaging the surrounding muscles, ligaments, and tendons. Strengthening these areas helps to stabilize the joints during movement.
2. Ligament and Tendon Strength: Maintaining control throughout the lift, especially during the eccentric phase, helps to strengthen the ligaments and tendons around the knees and hips. This added strength supports the joints and reduces the risk of injury.
3. Injury Prevention: By improving the strength and stability of the supporting structures around the joints, one-and-a-half squats can help prevent injuries. This is particularly beneficial for athletes and individuals involved in high-impact activities.
4. Enhanced Mobility: The exercise promotes better mobility and flexibility in the knee and hip joints, contributing to overall joint health and function.
Incorporating one-and-a-half squats into your training regimen can lead to improved joint health, enhanced stability, and a reduced risk of injury, making it a valuable exercise for long-term joint care and overall fitness.
Common Mistakes During One and One Half Squat
Although the one-and-a-half squat resembles a regular squat, I’ve noticed that people often struggle with a few aspects. Let’s review these common challenges.
Using Momentum
The most common mistake I observe is bouncing after the initial descent. This momentum-driven technique makes the exercise easier but significantly reduces its effectiveness. Additionally, it increases the risk of injury, as it compromises your ability to control the weight and maintain balance and stability.
Suboptimal Depth — One and a Half Squat
While squatting deep isn’t mandatory for this exercise, going lower than parallel, if your mobility allows, can enhance its benefits. However, the more significant issue is not reaching high enough during the half-rep. It’s crucial to rise to the halfway point of your full range of motion (ROM) before descending again to maximize gains.
Leaning Forward
As with any squat variation, leaning forward can strain your spine and lower back, potentially leading to serious injuries if you lose balance. To avoid this, maintain a straight back, push your chest out, and keep the bar in line with your heels.
One and A Half Squat Alternatives and Variations
Here are three one-and-a-half squat alternatives you should consider adding to your workout routine:
Box Squat
In this variation, you won’t go as deep into the squat as you would with a conventional squat, but it eliminates momentum, ensuring the target muscles handle all the load. Since you’re moving from a static position, this exercise is excellent for building explosive power. However, because the time under tension is limited, it is not as effective for building lean muscle.
Here’s how to perform the Box Squat:
1. Position a bench or plyo box behind you, set at about knee height.
2. Squat down by pushing your hips back and bending your knees until your buttocks touch the bench.
3. Pause briefly at the bottom, keeping your core tight and maintaining an upright posture.
4. Drive through your heels and glutes to push yourself back up to a standing position.
Goblet Squat — One and a Half Squat
The goblet squat is an excellent alternative if you find it challenging to achieve depth in a one-and-one-half squat. This variation emphasizes an upright posture, effectively targeting your quads and glutes.
Here’s how to perform the Goblet Squat:
1. Stand with your feet shoulder-width apart, holding a kettlebell (or dumbbell) close to your chest with both hands.
2. Lower yourself into a squat position, ensuring your back remains straight and your chest is up.
3. Pause briefly at the bottom of the squat.
4. Drive through your heels to return to the starting position, maintaining control throughout the movement.
Read more about Goblet Squat:
Goblet Squats For Optimal Lower Body Strength and Flexibility
Bulgarian Split Squats
Bulgarian split squats focus on targeting your hamstrings and glutes more than a one-and-a-half-rep squat, but they also work your quads intensely.
Here’s how to perform Bulgarian Split Squats:
1. Grab a dumbbell in each hand and stand in front of a bench or sturdy chair.
2. Extend one leg back and place the top of your foot on the bench.
3. Lower your body toward the floor by bending your front knee, keeping your back straight and core engaged.
4. Press through your front heel to return to the starting position.
Read more about Goblet Squat:
Best Bulgarian Split Squat For Leg Power, Size, and Mobility
FAQs — One and a Half Squat
How often should I squat?
- The frequency of squatting depends on your fitness goals and overall workout routine. For most people, incorporating squats 2-3 times per week can be effective for building strength and muscle. However, it’s essential to listen to your body and allow for adequate rest and recovery between sessions.
What is the proper squat form? — One and a Half Squat
- The proper squat form involves standing with feet shoulder-width apart, toes slightly turned out, keeping your chest up, back straight, and core engaged. Lower your body by bending your knees and pushing your hips back, ensuring your knees track in line with your toes. Aim to squat until your thighs are parallel to the ground or slightly below, then push through your heels to return to the starting position.
Can squats help me lose weight?
- Squats are a compound exercise that engages multiple muscle groups and can contribute to calorie burning and overall fat loss when combined with a balanced diet and regular exercise routine. However, solely relying on squats for weight loss may not be sufficient; incorporating cardiovascular exercise and a calorie deficit are also important factors.
Should I use weight when squatting?
- Using weight (such as a barbell, dumbbells, or kettlebells) during squats can increase resistance and help build strength and muscle mass. However, it’s crucial to start with lighter weights and focus on mastering proper form before progressing to heavier loads. Gradually increasing weight as your strength improves is key to safe and effective squatting.
Are squats bad for your knees?
- When performed with proper form and technique, squats are generally safe and can even help strengthen the muscles around the knee joint, providing stability and reducing the risk of injury. However, individuals with pre-existing knee issues or injuries should consult with a healthcare professional before incorporating squats into their workout routine.
Overview — One and a Half Squat
Incorporating one-and-one-half rep squats into your leg day regimen can be a game-changer for building strength and muscle mass. To fully harness the benefits, it’s crucial to adhere closely to this guide and execute the squat technique accurately. Avoiding common pitfalls will yield noticeable improvements over time. While mastering the form may pose initial challenges, the long-term rewards in terms of gains and performance will be well worth the effort.
References;
- Pedrosa GF, Lima FV, Schoenfeld BJ, Lacerda LT, Simões MG, Pereira MR, Diniz RCR, Chagas MH. Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. Eur J Sport Sci. 2022 Aug;22(8):1250-1260. doi: 10.1080/17461391.2021.1927199. Epub 2021 May 23. PMID: 33977835.
- Plotkin DL, Roberts MD, Haun CT, Schoenfeld BJ. Muscle Fiber Type Transitions with Exercise Training: Shifting Perspectives. Sports (Basel). 2021 Sep 10;9(9):127. doi: 10.3390/sports9090127. PMID: 34564332; PMCID: PMC8473039.
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