VIDEO DEMO
Bodyweight VMO squat — partial range
Regression of VMO Squat
REGRESSION · HOW TO DO IT
Bodyweight VMO squat — partial range
These steps are written specifically for the Bodyweight VMO squat — partial range. Follow them in order and stop before you lose the position.
- 01Set up your version
Stand with the feet close and the heels lightly lifted. Reach the arms forward for balance.
- 02Move the pattern
Keep the torso tall as the knees travel forward and you lower only through a range you can reverse smoothly.
- 03Finish with control
Press through the forefeet to stand, then reset before the next controlled rep.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
KNEES & QUADS / 03
Bodyweight VMO squat — partial range
Sets: 3–5 · Reps: 6–12
Bodyweight VMO squat — partial range is a regression of VMO Squat. Use the written card above for its exact setup and execution.
Long range: Long range means the target muscle is challenged as it reaches a longer position.
WHY IT EARNS A SPOT
Own the position,
then earn the load.
Heel elevation reduces ankle restriction and lets the knees travel forward, creating a deep, quad-biased squat with a clear eccentric into length.