Squat Partial Reps

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Are you a stickler for getting your thighs to at least parallel at the bottom of a back squat? Good, you should be. But if your goal is to maximize strength, mix some partial-range-of-motion sets into your program. A recent study from East Tennessee State University and published in the Journal of Strength and Conditioning Research found that well-trained males who combined full- and partial-ROM squats had significant strength increases at the end of a seven-week training cycle. So if you want to see a boost in your one-rep max, include a couple of sets of half squats (going down to a 90-degree knee bend) in addition to full-ROM sets on heavy leg days.