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Exercise 0101 · REF euI1BwR

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

Muscles Worked

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

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads 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 Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

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.