The New Science of Squatting

Think you know how to bend and flex? Think again. Paul Fabritz, founder of PJF Performance in California, is changing how athletes – both elite and recreational – build leg power

By Lindsay BerraPublished: 17 August 2021

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The idea that deeper squats are best for any fitness goal is strength-training gospel. That’s why Fabritz, who works with pro athletes, is somewhat of a heretic. His data-driven approach to training, which has been likened to an exercise science version of Moneyball, involves analysing squatting research and conducting tests on force plates, measuring how much force a person can put into the floor. He has discovered that deep squats are great for growing muscle, but quarter squats are superior for explosive speed, mirroring your jump position. Adding them to your routine can boost your athleticism on any field and even help you climb stairs. Here’s the science.

Classic Squat

The lower you squat, the more your spine becomes a limiting factor. “You’re no longer even working on your legs,” says Fabritz. Deep squats are often riskier, often leaving you limping out of the gym. Quarter squats keep your spine safer, while allowing you to load key muscles.

Jump Squat

The upper sections of your quads are essential when you’re jumping, says Fabritz. Quarter squats allow you to target those muscles with heavy weights, building strength where you actually need it.

Quater Squat

Fabritz starts his players in easier quarter-squat variations. Once they are comfortable doing 1.75 times their bodyweight, he moves them on to harder ones. Begin with a classic, two-leg variation, then single-leg variations, such as barbell Bulgarian split squats.

Basketball players have 0.2 seconds to jump off the floor for a shot. If you want to build your own jump power, you should train strength and speed with minimal knee bend. Fabritz’s quarter squat lets you do precisely that.