One and a Half Squat
Primary
Quadriceps
Secondary
Glutes, Hamstrings
Equipment
Barbell
Difficulty
Intermediate
Type
Squat
One and a Half Squat
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The one-and-a-half squat adds an extra half rep at the bottom of each full rep—you descend, come halfway up, go back down, then stand all the way up. This doubles your time in the hardest portion of the lift and creates massive quad and glute stimulus without requiring heavy loads. The extended time under tension in the hole makes lighter weights feel brutally heavy.
When to use it
Use for increased time under tension.
Who it's for
Intermediate lifters wanting more challenge.
Stay disciplined on the half rep—only come up to approximately knee height before descending again. Going too high on the half rep reduces the effectiveness. The movement is down, halfway up, down, all the way up.
What muscles does the One and a Half Squat work?
Browse all quadriceps exercises
Also targets: Glutes, Hamstrings
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Step-by-step: One and a Half Squat
- 1
Set up as for a regular barbell squat.
- 2
Lower to the bottom of your squat.
- 3
Come halfway up, then go back to the bottom.
- 4
Drive all the way up to standing.
- 5
That counts as one full rep.
- 6
Maintain control throughout the movement.
What are the best tips for the One and a Half Squat?
The extra half rep increases time under tension.
Great for building strength in the hole.
Use lighter weight than regular squats.
Focus on staying tight throughout.
When to Use the One and a Half Squat
Program one-and-a-half squats during hypertrophy phases when you want maximum quad stimulus without heavy spinal loading, or use them to strengthen your bottom position. They work well as a secondary squat movement after heavier work. Pair with posterior chain exercises since these are quad-dominant.
Mistakes to watch for on the One and a Half Squat
Coming up too high on the half rep.
Cutting the range of motion short on the One and a Half Squat means your Quadriceps never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Using too much weight.
Loading more weight than you can control on the One and a Half Squat forces compensatory movement patterns that bypass your Quadriceps. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Losing form on the second descent.
Squatting patterns like the One and a Half Squat load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Rushing through the movement.
Rushing through the One and a Half Squat reduces the time your Quadriceps spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Who should do the One and a Half Squat?
Intermediate lifters wanting more challenge.
How to Program the One and a Half Squat
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 6-8 reps. Rest 2min.
What are good alternatives to the One and a Half Squat?
Other Variations
- Goblet 1.5 Squat
- Front Squat 1.5
- Dumbbell 1.5 Squat
Frequently Asked Questions About the One and a Half Squat
The One and a Half Squat primarily targets the Quadriceps, Glutes, making it an effective exercise for quadriceps development. Secondary muscles worked during the One and a Half Squat include Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Core, Lower back.
The One and a Half Squat is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters wanting more challenge. Focus on proper technique and consider starting with easier variations.
For the One and a Half Squat, the recommended approach depends on your goals. 3-4 sets of 6-8 reps. Rest 2min. For strength, use 4-6 reps. For muscle growth, perform 6-10 reps. For endurance, complete 10-12 reps.
The One and a Half Squat typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the One and a Half Squat include: Pause Squat, Tempo Squat. These exercises target similar muscle groups as the One and a Half Squat and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Use less weight than regular squats.
- Focus on control over load.
- Maintain proper form throughout.