1 and 1/4 Squats: Strength, Size, and Power Unleashed
by: Josh Bryant
Tom Haviland Showing us how it’s done
Fifteen miles due west of Henrietta, Texas, down an unmarked dirt road, sat Hank’s garage gym—a shrine to old-school powerbuilding training. In God’s country, under the endless Texas sky, the clanking of weights mixed with the crack of a rifle as Hank occasionally took a shot at a wild hog between sets. His quads, built like the rolling hills of Alvord, were the product of his secret weapon: the 1 ¼ squat.
In that gym, with permanent chalk dust in the air and the scent of corn liquor dashed with Copenhagen, Hank would sink into a deep squat, rise a quarter of the way, and drop back down. “This 1 ¼ squat ain’t just for show,” Hank would say. “It’s about control, power, and explosion—whether I’m chasing down a pool hustler behind the Shell station or dominating at a meet. And these quads? They’re eye candy free of charge for the gals at Allsup’s.”
Hank was a one-of-a-kind breed—fast as a jackrabbit and strong as an ox. He moved like someone half his size but hit like someone twice his weight. Strutting through town, those Tom Platz-like quads bulged under his bike coaching shorts. Built with testicular fortitude and the 1 ¼ squat, his legs were like mesquite trunks—solid, unbreakable, and ready for show.
Why 1 and 1/4 squats?
Positional Strength: This variation forces you to own the bottom position, or you’ll end up folding like a lawn chair at a cheap tailgate. If you can’t stabilize down there, you’re building on quicksand. Master it, and you’ll have a rock-solid base to dominate your squat.
Hypertrophy: With the 1 and 1/4 squat, you’re cranking up the tension on your quads, glutes, and VMO. That extra quarter rep keeps your legs under high levels of tension longer, cooking up serious size and strength.
Rebound Potential: This squat isn’t just about moving weight—it’s about priming your body to explode. You’re loading your muscles like a slingshot, ready to fire with power. Train the stretch-shortening cycle, and you’ll be spring-loaded for explosive strength.
Target Weaknesses: Knees caving in? This move is your fix. It’s like training wheels for squat form—strengthening stabilizers and keeping those knees from collapsing like a dollar-store folding chair.
Additional Benefits:
Increased Range of Motion: Going below parallel and adding that quarter rep works a deeper range, improving hip and ankle flexibility. You’re building both strength and targeted mobility, making yourself more bulletproof in life and lifting.
Mental Toughness: This isn’t just a leg workout—it’s a test of grit. Pushing through that extra effort shows what you’re made of. It’s like raising the bar mentally and physically so when life or training gets tough, you know how to push through.
Functional Strength: The 1 and 1/4 squat translates directly to real-world tasks. Whether grabbing something low or moving awkward loads, you’re building strength that counts where it matters.
How to Perform:
Setup: Take your squat stance and get ready to work.
Descent: Drop into a full squat, below parallel.
Quarter Rep: From the bottom, push up about a quarter of the way while maintaining perfect form. No lazy reps here.
Return to Bottom: Sink back into the bottom position under control—this is where the magic happens.
Full Rep: Now drive up with power, using the rebound like launching a rocket. You’re not just standing—you’re exploding.
Reps: Repeat, focusing on control, tension, and power. You’re not going through the motions—you’re mastering them.
Key: Control, tension, and power. The 1 and 1/4 squat is like a graduate course in leg strength, hypertrophy, and toughness. Done right, it’s a recipe for massive gains.
Build Excessive Force with 1 and ¼ Squats HERE!
