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Barbell Speed Squat

Intermediate

Barbell squat performed at higher speed to build explosive lower body power, targeting quads, glutes, and hamstrings for athletic performance and rate of force development.

About Exercise

Equipment

Barbell, Squat Rack

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Quads, Glutes

Secondary Muscles

Abs, Lower Back, Calves

Popularity Score

Goals

Power

Strength

Conditioning

Training Style

Weightlifting

Functional Training

Setup Requirements

Requires Rack

Yes

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Moderate

Muscle Breakdown

View Muscle Map

Quads

9/10

Rectus Femoris, Vastus Lateralis, Vastus Medialis

Glutes

8/10

Glute Max

Hamstrings

7/10

Biceps Femoris, Semitendinosus

Abs

5/10

Rectus Abdominis

Lower Back

5/10

Erector Spinae

Calves

4/10

Gastrocnemius

Programming

Typical Rep Range

3-8 reps

Rest Between Sets

90-180 seconds • Allow recovery for power output

How to Perform

Set barbell in squat rack at chest height and load with lighter weight for speed. Position bar on upper back below neck, feet shoulder-width apart with toes slightly out.

Unrack bar by straightening legs and step back.
Push hips back and bend knees to descend quickly but controlled until thighs parallel.
Drive explosively through heels to extend hips and knees fully.
Repeat for reps maintaining fast pace on ascent.
Step forward to rerack bar securely.

Coaching Tips

Form Cues

Chest up
Knees track toes
Drive through heels
Explode up fast
Core braced

Breathing

Inhale deeply to brace core before descent; exhale forcefully during explosive ascent.

Tempo

2-0-1

Range of Motion

Descend until thighs parallel to ground or slightly below; ascend to full hip and knee extension without locking knees.

Safety

Safety Notes

Use safety pins set at parallel height
Start with light weight to master speed control
Avoid if acute knee or back pain present
Warm up thoroughly before sets
Do not place bar on neck directly

Spotting

Set safety pins in rack to catch bar at parallel; spotter assists unracking and monitors form for heavy sets, but not typically needed for moderate loads.