How to do a Barbell Back Squat with Deep Partial Squat

Integrates deep partial squats at the bottom of the traditional back squat to place greater emphasis on leg strength and mobility. This challenging variation pushes the muscles to work harder in a lower range of motion, increasing muscle activation and improving overall squat depth and performance. It's particularly effective for athletes looking to enhance their lower body power and resilience.

1. Rack a barbell.
2. Adjust the squat rack so the bar is slightly lower than your shoulders.
3. Position yourself under the bar so the bar rests on “the shelf” between your shoulders and traps—not your neck.
4. Raise the bar off the rack and step away from the rack.
5. Position your feet shoulder-width apart or slightly wider.
6. Engage your core, straighten your back, and keep your chest up to maintain proper form.
7. Hinge your hips back and bend your knees to descend into a deep squat.
8. Hold this position for a moment.
9. Engage your glutes, quads and hamstrings to slightly extend your legs and raise yourself out of the deep squat position.
10. Hold this position for a moment.
11. Engage your glutes, quads and hamstrings again to fully extend your legs, and drive your hips forward to return to a standing position.
12. Return the barbell to its starting position.