Speed Squats
The Speed Squats is a compound strength exercise performed with a barbell. It primarily targets the quadriceps, with the calves, glutes, hamstrings, and lower back working as secondary muscles. Suitable for advanced lifters.
Primary Muscles
Secondary Muscles
Level
expertMechanic
compoundEquipment
barbellCategory
strength
Instructions
- Position a barbell on your upper back as you would for a regular squat.
- Use a lighter weight than normal, about 50-60% of your max.
- Lower yourself quickly but under control into the squat position.
- Explode up as fast as possible while maintaining good form.
- The focus is on speed and power, not maximum weight.