Quads · Barbell · Intermediate
How to do Barbell Speed Squat
The barbell speed squat is a dynamic variation of the traditional squat, performed with a focus on explosive movement and speed. This exercise targets the glutes as the primary muscle group, with significant involvement from the quadriceps, hamstrings, and calves. It requires good technique, balance, and strength to perform safely, especially with added weight.
- Also works
- Hamstrings and Calves
- Equipment
- Barbell
- Level
- Intermediate
- Category
- Legs
How to do Barbell Speed Squat, step by step
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Hold the barbell across your upper back, resting it on your traps or rear delts.
- Engage your core and keep your chest up as you lower your hips back and down, as if sitting into a chair.
- Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
- Drive through your heels to stand back up, squeezing your glutes at the top.
- Repeat for the desired number of repetitions.
Muscles worked
Barbell Speed Squat works your quads and glutes as the main movers, with help from your hamstrings and calves.
Track Barbell Speed Squat in SPLYT
Barbell Speed Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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