Speed Squats
Muscles worked
Instructions
- 1This 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.
- 2Hold 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.
- 3Step 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).
- 4Begin 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.
- 5Begin 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.
- 6Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Speed Squats
Speed squats apply the dynamic-effort method to the classic standing squat, without a box, using a submaximal load moved as fast as possible without ever sacrificing technique. Unlike maximal-strength work where every rep is slow and controlled, this method trains the nervous system to recruit muscle fibers quickly, building the explosive power needed to drive out of difficult positions in a heavy squat. The descent stays controlled, but the ascent must be as fast as possible while respecting full range of motion. It's an advanced training method typical of powerlifting and strength-sport prep cycles. Reserved for lifters who already have solid technical mastery of the classic squat.
check_circleBenefits
- check_circleTrains the nervous system to recruit muscle fibers quickly
- check_circleBuilds the explosive power needed in heavy squatting
- check_circleEffectively complements maximal-strength work
- check_circleProven method in competitive powerlifting
lightbulbExecution tips
- lightbulbUse a load between 50 and 70% of your max
- lightbulbDescend under control, but explode on the way up
- lightbulbAlways respect full range of motion despite the speed
- lightbulbRest enough between sets to preserve explosiveness
warningCommon mistakes
- warningSacrificing full range of motion to move faster
- warningLoading too heavy, slowing down execution
- warningSkipping rest between sets and losing explosiveness
- warningBreaking form out of excessive haste
helpFrequently asked questions
How does this differ from the speed box squat?expand_more
Speed squats are done freestanding without a box, while the speed box squat includes a pause on a box.
How much rest between speed squat sets?expand_more
Generally 45 to 60 seconds is enough, the goal being to preserve execution speed on every set.
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