At this point stop and rise upwards and repeat again. The Quarter Squat If you have not worked your lower body for while then you can do an easier version of the standard squat. Rather than bend to a full 90 degrees with the quarter squat you only bend to 45 degrees. The overall technique is exactly the same. Squat With Weight. If you want something more challenging you can use a weight, preferable a power bag that you place across both arms. If you do not have a power bag you could use a medicine ball instead. Begin in the same position as the standard squat. Cradle the power bag or medicine ball in front of you and close to your chest area.

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