Barbell Back Squat with Deep Partial Squat
The Barbell Back Squat with Deep Partial Squat is a strength variation that combines a full range of motion squat with an additional pulse or partial rep at the bottom. This technique increases time under tension in the most difficult portion of the lift to maximize quadriceps and glute development.
This variation creates significant axial fatigue, so Iridium reviews your 7-day history to ensure your spinal erectors have sufficiently recovered from recent deadlifts or heavy rows. Because standard 1RM formulas apply less accurately to partial movements, Iridium prioritizes your RPE feedback to distinguish actual intensity from estimated strength when calculating progressive overload. The system counts this high-stress movement heavily toward your Maximum Recoverable Volume for both quads and glutes to prevent overreaching.
Form Cues
- Brace your core tightly before descending
- Drive your knees outward to track over your toes
- Control the partial pulse at the bottom without bouncing
- Keep your chest lifted and spine neutral throughout
- Don't let your knees collapse inward
- Don't round your lower back in the deep position
- Don't bounce aggressively off your calves
- Don't look straight down at the floor
Common Mistakes
- Rushing the partial repetition
- Rounding the lumbar spine
- Lifting heels off the floor
- Collapsing the chest forward
Muscles Worked
This exercise primarily targets the quadriceps and glutes by forcing them to work overtime in their weakest, most stretched position. It also places a high demand on the erector spinae and deep core musculature to maintain an upright torso during the extended duration of the set.
Primary
Secondary
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