Home › Exercises › Speed Squats

Speed Squats

The Speed Squats primarily targets your Quadriceps, with support from Calves, Glutes, Hamstrings, Lower Back. It requires barbell and is best suited to expert lifters.

Expert level · Equipment: Barbell · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Calves, Glutes, Hamstrings, Lower Back

How to perform Speed Squats

  1. Step 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. Step 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 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. Step 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. Step 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. Step 6. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the primary muscle group targeted by speed squats?

Speed squats primarily target the quadriceps. The goal is to maximize motor unit recruitment by moving the barbell as fast as possible during the concentric phase.

How should I adjust my technique for speed squats compared to heavy squats?

Maintain a standard squat stance but focus on a controlled descent followed by an explosive upward drive. Ensure the bar remains stable and does not bounce off your back at the top of the movement.

What is a common mistake to avoid when performing speed squats?

A frequent error is sacrificing depth or spinal neutrality for the sake of velocity. Speed should never come at the expense of full range of motion or proper bracing techniques.

How can a beginner safely start practicing speed squats?

Beginners should start with bodyweight air squats or a light empty barbell to master the explosive tempo. Focus on maintaining balance and control before adding any significant resistance to the bar.

What is the recommended set and rep scheme for speed squats?

Speed squats are typically performed for 6 to 10 sets of 2 to 3 repetitions at 40-60% of your one-rep max. Short rest periods of 45 to 60 seconds help maintain high power output throughout the session.

Sample sets & reps for Speed Squats

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Backward Drag — other
  • Bear Crawl Sled Drags — sled
  • Bench Jump — bodyweight

See all Quadriceps exercises →

Want a workout that includes Speed Squats and 870+ other exercises? Try the AI Planner — 2 weeks free