Speed Squat
Hips drop quickly to below parallel then drive up explosively.
- Level
- Expert
- Equipment
- Barbell
- Movement
- Squat · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Calves Glutes Hamstrings Lower Back Back
How to do it
- Unrack the barbell and step back into a shoulder-width stance with toes slightly out.
- Brace your core and keep your chest up while descending under control.
- Drop quickly until your hips are just below parallel.
- Drive through the floor explosively to stand up as fast as possible.
- Reset your breath and posture before starting the next repetition.
Common mistakes
- Using too much weight which slows down the concentric phase.
- Bouncing out of the bottom hole using elastic recoil.
- Losing upper back tightness during the rapid descent.
- Failing to reset breathing between explosive reps.
Safety
Perform inside a power rack with safety pins set to catch a failed rep.
Ensure the barbell is evenly loaded to prevent tipping during rapid movement.
Tips
- Think about pushing the floor away rather than pulling yourself up.
- Maintain full body tension throughout the entire range of motion.
- Stop the set immediately if bar speed noticeably decreases.
Details
- Base movement
- Squat
- Load position
- On the back
- Arms
- Both
- Legs
- Both
- Hand orientation
- Pronated (palms down / away)
- Body position
- Standing
- Stance
- Shoulder-width
- Tempo and range
- Explosive
