1.5 REP BODYWEIGHT SQUATS
Controlled Depth, Greater Time Under Tension
Primary Muscles
Exercise Description
Perform 1.5 rep bodyweight squats by first squatting down fully, rise halfway, squat down again, then stand up fully. Engage your core and keep your back straight throughout.
How To Perform
Stand with feet about shoulder-width apart, toes slightly out. Brace your core and keep your chest up.
Squat down to full depth while keeping your back neutral and knees tracking over your toes.
Rise halfway up (to the midpoint), pausing briefly while maintaining tension.
Descend again to full depth under control.
Drive through your mid-foot to stand up fully and lock out the hips, repeating for reps.
Expert Tips
Keep alignment - Maintain chest up, back straight, and knees aligned with toes to protect your knees and lower back.
Prioritize full range - Hit full depth on the first squat and control the mid-rep rise to maximize time under tension.
Control the tempo - Slow the eccentric and brief pauses to increase difficulty and improve stability.
Progress thoughtfully - Add a pause at the bottom or a jump on the final rep only after form is consistent.
Common Mistakes
Not squatting low enough - Cutting depth reduces effectiveness and can shift load to the knees.
Rushing the half rep - Moving too fast reduces control and compromises time under tension.
Knees collapsing inward - Letting knees cave in stresses the joints; drive them out in line with toes.
Losing a neutral spine - Rounding the back reduces power transfer and increases injury risk.
Info – 1.5 Rep Bodyweight Squats
To maximize the benefits of 1.5 rep bodyweight squats, focus on maintaining proper form: keep your chest up, back straight, and knees aligned with your toes. Common mistakes include not going low enough in the first squat or rushing the half rep. Slow down to ensure full range of motion.
For beginners, start with fewer reps or partial squats to build strength. To increase difficulty, add a pause at the bottom or incorporate a jump on the final rep. This exercise enhances muscle endurance and control by targeting quads, hamstrings, and glutes. Prioritize form over speed to prevent injury and achieve optimal results.
Equipment Required
No equipment needed.