TETSUBarbell Speed Squat
The Barbell Speed Squat is a barbell exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 6 steps below for correct form, with an animated demonstration.
glutesupper legs
quadricepshamstringscalves
barbell
How to do the Barbell Speed Squat
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Hold the barbell across your upper back, resting it on your traps or rear delts.
- Engage your core and keep your chest up as you lower your hips back and down, as if sitting into a chair.
- Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
- Drive through your heels to stand back up, squeezing your glutes at the top.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Speed Squat work?
The Barbell Speed Squat primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Barbell Speed Squat?
You need a barbell to perform the Barbell Speed Squat.
How many sets and reps of the Barbell Speed Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Speed Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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