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Upper Legs Exercise · Barbell

Barbell Speed Squat exercise animation

Barbell Speed Squat

Category
Upper Legs
Equipment
Barbell
Target
Glutes

The barbell speed squat prioritizes bar velocity over maximum load, typically done with lighter weight for the explicit goal of moving the bar as fast as possible out of the bottom. It's a staple in powerlifting programs during phases focused on developing speed and power off a squat's sticking point. Keep the weight in the 50-60% range of your max and focus entirely on acceleration, not grinding reps.

How to Do the Barbell Speed Squat

  1. Take your stance with your feet shoulder-width apart and toes turned out slightly.
  2. Rest the bar across your upper back on your traps or rear delts.
  3. Brace your core, keep your chest lifted, and sit your hips back and down as though dropping into a chair.
  4. Continue down until your thighs reach parallel with the floor, or as far as you comfortably can.
  5. Push back up through your heels, contracting your glutes hard at the top.
  6. Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Barbell Speed Squat primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

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Equipment Alternatives

Don't have barbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Barbell Speed Squat work?
The Barbell Speed Squat primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Barbell Speed Squat?
The Barbell Speed Squat is done with a barbell.
What's a good alternative to the Barbell Speed Squat?
If you don't have access to a barbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.