Barbell Back Squat - 1.5 Rep Squat

SquatBBRackPlates

Descend to full depth, rise halfway, return to the bottom, then complete the full rep to standing — counted as 1.5 reps. Massively increases time under tension in the bottom range and builds hole strength.

Demo: Exercise Library

Sets

3

Reps

5-8

Rest

2 min

Contraindications

Significantly increases fatigue and metabolic demand at depth — reduce load substantially versus straight-set squats.

Setup

Set up identically to a standard back squat with a lighter load than usual (60-70% 1RM).

Execution

  1. 1Descend to full depth
  2. 2Rise to roughly half depth (mid-range)
  3. 3Return back down to full depth
  4. 4Drive all the way up to standing to complete one full 1.5 rep
  5. 5Repeat for prescribed reps

Key cues

  • Full depth both times down
  • Only rise halfway on the first ascent
  • Stay controlled, no bouncing
  • Keep tension through the whole rep
  • Brace hard, this rep is longer than normal

Common faults

  • Not returning to true full depth on the second descent
  • Rising too high on the half-rep, defeating the purpose
  • Losing knee tracking on the extra time under tension
  • Using too much weight for the added volume demand
  • Rushing through reps without control

Tweaks

  • Use in place of straight sets for a hypertrophy block
  • Combine with pause at bottom for even more TUT
  • Can be done with front squat or goblet squat too

Regressions

Barbell Back Squat - Pause SquatBarbell Back Squat - Tempo Squat

Progressions

Barbell Back Squat - Low Bar

Muscles

Primary: Quadriceps, Gluteus Maximus

Secondary: Adductors, Core

Notes

Popularized in bodybuilding-influenced strength programs for extra time under tension in the deepest, most difficult range.

Sources

Attribution: Stronger by Science / hypertrophy training methodology