How to Do Speed Squats

Start and end of one clean rep of Speed Squats.

Quick facts

How to perform Speed Squats

1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
4. Begin to lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
5. Begin to raise the bar as fast as possible without involving momentum as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position. Note: You should perform these exercises as fast as possible but without breaking perfect form and without involving momentum.
6. Repeat for the recommended amount of repetitions.

Muscles worked

• Quads (primary): extends the knee to drive squats, lunges and jumps.
• Calves (secondary): points the foot to power push-off and steady the ankle.
• Glutes (secondary): extends and stabilises the hip — the engine behind hinges, squats and sprints.
• Hamstrings (secondary): bends the knee and extends the hip through hinges and pulls.
• Core (secondary): braces the trunk and resists twisting to protect the spine.

Sets & reps by goal

Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.

Form tips

• Keep the knees tracking in line with the toes and push the whole foot into the floor.
• Keep the bar path close and stacked over your mid-foot; letting it drift forward wastes force and loads the lower back.
• Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
• Stop a rep or two short of failure on most sets to keep form clean and recover faster.

Common mistakes

• Letting the knees cave inward as you push out of the bottom.
• Loading the bar heavier than your form allows and turning strict reps into a whole-body heave.
• Chasing weight jumps before the current load feels solid on every rep.

Frequently asked questions