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 exercise places significant metabolic stress on the legs and demands high core stability. The AI analyzes your RPE and fatigue levels to ensure you aren't compromising your lower back safety by grinding through reps when your recovery metrics (like HRV or sleep quality) indicate you need a lighter load. Additionally, for female users, the AI can track cycle phases to adjust volume recommendations, as joint laxity in the deep squat position can fluctuate throughout the month.
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.
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Secondary
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