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All exercises

Barbell speed squat

Intermediate

Barbell speed squat is a compound barbell exercise for the quads, also working the glutes, hamstrings, and calves.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Barbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Stand with your feet shoulder-width apart, toes slightly turned out.
  2. 2Hold the barbell across your upper back, resting it on your traps or rear delts.
  3. 3Engage your core and keep your chest up as you lower your hips back and down, as if sitting into a chair.
  4. 4Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
  5. 5Drive through your heels to stand back up, squeezing your glutes at the top.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Curtsey squatBodyweight
  • One leg squatBodyweight
  • Potty squat with supportBodyweight
  • Single leg squat (pistol) maleBodyweight
  • Weighted squatWeight plate
  • Barbell front squatBarbell

Easier variations

  • Curtsey squatBodyweight
  • Potty squat with supportBodyweight
  • Smith squatSmith machine
  • Band squatResistance band

Harder variations

  • Dumbbell single leg squatDumbbell
  • Barbell full zercher squatBarbell
  • Barbell zercher squatBarbell
  • One leg squatBodyweight
Logged today · 3 min restBarbell speed squat

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