Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsCompound
  • Force TypePush
  • Experience LevelAdvanced
  • Secondary Muscles
    Calves, Glutes, Lower Back
Target Muscle Group


Quads Muscle Anatomy Diagram

Speed Squats Instructions

  1. Set up for the exercise by setting the barbell to just below shoulder height and loading the weight you want to use. 
  2. Stand under the bar with your feet at about shoulder width apart.
  3. Position the bar so that it is resting on the muscles on the top of your back, not on the back of your neck. The bar should feel comfortable. If it doesn't, try adding some padding to the bar.
  4. Now take your hands over the back and grip the bar with a wide grip for stability.
  5. You should now bend at the knees and straighten your back in preparation to take the weight off the rack. Keeping your back straight and eyes up, push up through the legs and take the weight off the rack.
  6. Take a small step back and stabilize yourself.
  7. Keeping your eyes facing forward lower your body down. Don't lean forward as you come down. Your buttocks should come out and drop straight down.
  8. Squat down until your thighs are parallel with the floor, and then raise your body back up by pushing through your heels. 
  9. Do not lock the knees out when you stand up, and then repeat the movement with a quick and smooth pace.

Exercise Tips:

  1. Use a lighter weight and perform this exercise as quickly as possible without breaking form.
  2. It's crucially important that you keep a straight back when you squat! You can ensure your back is straight by keeping your eyes facing forward, chest out, shoulder blades back, and back arched. Keep your core muscles tensed throughout the movement to help hold your back in place.
  3. Always push up through your heels. Curling up your toes can help you get the technique right.
  4. When you squat down, your hips should be dropping straight down, not coming forward.
  5. Using squats to their full potential requires squatting down at least until your thighs are around parallel to the floor.
  6. Don't point your knees in or out when you're lowering or pushing the weight. This puts unnecessary strain on the knee joints.
  7. Keep your head up. As soon as you look down your back rounds, simple as that.