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Speed Squats

Exercise Data

Type: Strength
Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings, Lower Back
Equipment: Barbell
Mechanics Type: Compound
Level: Expert
Sport: No
Force: Push
Your Rating: 


7.6

Out of 10

Good

Exercise Rating Read Speed Squats Reviews
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Speed Squats
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Speed Squats
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Speed Squats Guide

Main Muscle: Quadriceps

  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.

Caution: This is not an exercise to be taken lightly due to the speed that it requires. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more.



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of people found this review helpful

Review: Speed Squats

Exercise Rating
5/10

Oct 21, 2012 10:44 AM: "Hmmmm, is there any way to make squats risky for back injury? I Got it !!!! We'll add fast jerky motion to it!!!!" lol



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of people found this review helpful

Review: Speed Squats

Exercise Rating
N/A

Jun 2, 2011 1:03 PM: Looks easy, ready to get my lower body in shape. Starting today June 2,2011. I looking forward to see my changes on June 30,2011.



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of people found this review helpful

Review: Speed Squats

Exercise Rating
9/10

Feb 28, 2011 8:02 AM: Quick and easy alternative to free hand if you don't have the room for jumping.



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of people found this tip helpful

Tip: Speed Squats

Exercise Rating
10/10

Dec 28, 2010 9:16 PM: I feel holding the bar in front instead of back gives me better form and better feel to be able to get lower on the squat.



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of people found this review helpful

Review: Speed Squats

Exercise Rating
8/10

Jan 1, 2010 12:01 PM: This is not a different exercise but rather a change in tempo. In a similar fashion, the validity of wide stance squats is questionable.



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of people found this review helpful

Review: Speed Squats

Exercise Rating
N/A

Nov 3, 2009 7:38 AM: Again, just like every other 'squat' in the database = fail.

Get below parallel.



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