You've probably been told a million times that a squat doesn't count unless your thighs go parallel to the floor, or deeper. But it turns out that the opposite — tiny "quarter" squats where you only move several centimetres — can have major benefits.
Photo credit: ThoroughlyReviewed
To be clear, full squats are still an excellent way to build strength in your legs, and if you're new to strength training, you should do full squats (or work toward them). But if you want an extra boost that will help you build explosive power for sprinting, that's where quarter squats excel.
In a quarter squat, since you're only going a quarter of the way down, you can load the bar (or, as shown in the link below, a belt) with more weight than you could handle for a full squat. You're also giving your muscles plenty of practise at working hard with your legs mostly extended, the position they will be in when you're running. The bottom line: Don't expect one type of squat to cover all your bases. Sometimes a more specialised move is what you need for an extra edge.