Squat variation for those who want to enhance their leg game. 1 1/4 quarter squats is another squat variation from, which my coach @benperformancecoach added to my last program. Personally i'm still getting used to it, but great addition to work on weaknesses. I maintain recording workout videos is a great way to check form. So i don't know all the technicallity of this exercises, but i think I found a good explanation for it from Catalyst Athletics. Have a read 🤗
🏋Purpose
The 1¼ squat is used to strengthen the bottommost part of the squat to aid in proper recovery position in the squat, clean or snatch. It can also be used specifically to train VMO and glute activation and strength.
💪🏼Programming
Typically the 1¼ squat will be performed at moderate to moderately heavy weights—it’s not an appropriate exercise to take to maximal effort. If the positions are not correct, it’s not effective. Sets of 2-5 reps are most common. Usually this would be done one day each week as a supplement to normal back and/or front squats other days of the week.
🗝Variations
The 1¼ squat can be performed at a slow tempo throughout to maximize strength work, or it can be done with speed as a way to train the elasticity of the bounce in the squat or clean.
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