Altering Squats To Achieve Different Goals

April 4, 2012

The squat is your classic leg day exercise. To load the bar with greater resistance, it's not uncommon for even experienced lifters to go with a partial range of motion. A study published in the Journal of Strength and Conditioning Research shows how altering range of motion and one rep max (1RM) can be used to achieve different types of performance goals.

After analyzing the kinetics data on 10 experienced male weight lifters, researchers determined that performing 5 reps using 83% of your 1RM and a partial range of motion was best for developing power and force. If your goal is to improve peak velocity and speed, go with a full range of motion and lower the resistance to 67% of 1RM completing a total of 10 reps per set. See how squats relate to sprint speed on today's Daily Fitness News post at