One and a Half Squat
Primary
Quadriceps
Secondary
Glutes, Hamstrings
Equipment
Barbell
Difficulty
Intermediate
Type
Squat
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A multi-joint movement that builds overall strength, the One and a Half Squat targets your quadriceps through a squat pattern movement pattern. Use for increased time under tension.
Everything You Need to Know About the One and a Half Squat
The One and a Half Squat is a intermediate difficulty exercise that targets your Quadriceps and Glutes. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for increased time under tension. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting more challenge. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the One and a Half Squat work?
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the One and a Half Squat — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use less weight than regular squats.
- Focus on control over load.
- Maintain proper form throughout.