Primary
Quadriceps
Secondary
Glutes, Hamstrings
Equipment
Barbell
Difficulty
Intermediate
Type
Squat
See how One and a Half Squat could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
Browse all quadriceps exercises
Also targets: Glutes, Hamstrings
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Set up as for a regular barbell squat.
Lower to the bottom of your squat.
Come halfway up, then go back to the bottom.
Drive all the way up to standing.
That counts as one full rep.
Maintain control throughout the movement.
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.
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.
Coming up too high on the half rep.
Cutting the range of motion short on the One and a Half Squat can reduce the training stimulus for your Quadriceps. Use the largest comfortable range you can control without changing the intended setup.
Using too much weight.
Loading more weight than you can control on the One and a Half Squat often creates compensations that shift work away from your Quadriceps. Reduce the load until each rep follows the intended path.
Losing form on the second descent.
Squatting patterns like the One and a Half Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Rushing through the movement.
Rushing through the One and a Half Squat makes it easier to lose position and harder to keep tension on your Quadriceps. Slow down enough to control both the lifting and lowering portions of each rep.
Intermediate lifters wanting more challenge.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 6-8 reps. Rest 2min.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how One and a Half Squat could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels One and a Half Squat as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for One and a Half Squat. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for One and a Half Squat is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.