Barbell speed squat

The barbell speed squat targets the lower-body muscle groups using lighter weights to perform fast-paced back squats. Speed squats are popular in certain powerlifting training methodologies as a way to engrain form and lifting speed that can carry over to max-effort lifts. In this approach, they are usually performed in numerous sets of 3-5 reps with adequate rest in between. Speed squats are also sometimes performed with bands or chains adding extra resistance to the top half of the lift.


  1. Builds and strengthens the quads, glutes, and hamstrings
  2. Quick muscle contractions target the fast-twitch (type II) muscle fibers
  3. Works core and upper-back strength to remain upright

Barbell speed squat Images

Barbell speed squat image
Barbell speed squat image


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