Barbell Speed Squat

Barbell Speed Squat


This exercise involves performing squats with a barbell while focusing on speed and explosiveness. The goal is to increase power and strength in the lower body.

Muscle Group

Equipment Required

Barbell Speed Squat Instructions

  1. Start by setting up a barbell on a squat rack at about chest height.
  2. Add weight plates to the barbell according to your strength and fitness level.
  3. Stand in front of the barbell with your feet shoulder-width apart.
  4. Step forward and position yourself under the barbell so that it rests on your upper back, just below your neck.
  5. Grasp the barbell with both hands, keeping your elbows pointed down and your wrists straight.
  6. Take a deep breath and brace your core muscles.
  7. Lower your body down into a squat position, keeping your back straight and your knees in line with your toes.
  8. As you descend, focus on maintaining a fast and explosive movement.
  9. Once you reach the bottom of the squat, quickly reverse the movement and drive your body back up to the starting position.
  10. Repeat the exercise for the desired number of repetitions.

Barbell Speed Squat Form & Visual

Barbell Speed Squat

Barbell Speed Squat Benefits

  • Improves explosive power and speed
  • Increases lower body strength and muscle mass
  • Targets the quadriceps, hamstrings, glutes, and calves
  • Improves balance and stability
  • Can be used as a warm-up exercise for heavier squats
  • Can be modified for different fitness levels and goals

Barbell Speed Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Barbell Speed Squat Variations & Alternatives