Description

The barbell speed squat is a dynamic lower body exercise that targets the glutes and quadriceps.

Starting Position

Start with feet hip-width apart, toes pointing slightly outward, barbell resting on the upper back/shoulders, and core engaged.

Technical Execution

Lower into a squat position by pushing your hips back and bending your knees while keeping your chest up. Explode back up to standing position.

Range of Motion

Ensure full range of motion by descending until thighs are parallel to the ground or slightly below.

Variations

Variations can include front squats, box squats, or adding bands for resistance.

Common Mistakes

Common mistakes include rounding the back, leaning too far forward, and not maintaining proper alignment.

Practical Advice

Focus on explosive movement while maintaining proper form and control throughout the exercise.

Additional Notes

It is important to warm up properly before performing speed squats and always use a weight that allows for proper execution.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

glutes

Secondary Muscles