1.5 Rep Squat

The 1.5 rep squat combines a full rep with a partial rep, increasing time under tension and volume per repetition. This intermediate variation builds strength endurance and emphasizes the bottom portion of the squat.

No media available

rectus femorisvastus lateralisvastus medialisgluteus maximuserector spinaegluteus medius

Category: strength
Level: intermediate
Force: push
Mechanic: compound
Equipment: barbell

Instructions

Set up under barbell with standard squat positioning and bar placement on upper traps.
Unrack and position feet shoulder-width apart with toes slightly turned out.
Descend into full depth squat position with control and proper mechanics.
Rise halfway up to approximately parallel position, then descend back to full depth.
Complete the repetition by driving all the way up to full standing position.

Tips

Maintain tension throughout the entire extended repetition sequence
Control both the full and partial range movements equally
Keep consistent squat form during all phases of the 1.5 repetition
Focus on the stretch reflex benefits from the additional bottom position work

Common mistakes

Rushing through the partial rep portion instead of controlling it
Inconsistent depth on either the partial or full range portions
Losing tightness during the extended time under tension

Safety

The extended time under tension and additional volume per rep increases fatigue significantly. Reduce working weight by 15-20% from normal squat loads to accommodate the increased demands.

Variations

pause squat
tempo squat
regular squat
front squat
overhead squat