Speed Squats
Speed Squats is a speed strength - squat exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Adductor magnus, Erector spinae, Abdominals
- Exercise type
- Speed strength - squat
Exercise technique
- Load selection
Choose a light to moderate bar load that lets you maintain movement speed with sound technique.
- Rack
Place the bar on your upper back and establish a safe area with stops.
- Stance
Place your feet at your usual squat width.
- Lower
Descend under control while maintaining torso tension.
- Change direction
Initiate the reversal at the bottom without bouncing loosely.
- Fast ascent
Push firmly through your feet and stand as quickly as possible.
- Reset
Balance at the top before the next controlled descent.
Key technique points
- Do not drop into the bottom for speed.
- Do not jump and lift your feet off the floor.
- Maintain the same depth on every repetition.
- Reassess your movement speed and technique when the bar slows.
- Raise your hips and shoulders together.
- Do not snap your knees into lockout at the top.
Common mistakes
Uncontrolled descent
The speed objective is confused with dropping.
Heavy load
The intended fast concentric action does not occur.
Reducing depth
Repetitions are no longer comparable.
Finishing with a jump
The squat becomes a jumping variation.
Throwing the hips upward
The torso folds forward beneath the bar.
Hard lockout at the top
Speed is transferred into an impact at the end of the joint range.
Frequently asked questions
Speed Squats: why is “Uncontrolled descent” a mistake?
The speed objective is confused with dropping.
Speed Squats: why is “Heavy load” a mistake?
The intended fast concentric action does not occur.
Speed Squats: why is “Reducing depth” a mistake?
Repetitions are no longer comparable.
Speed Squats: why is “Finishing with a jump” a mistake?
The squat becomes a jumping variation.
Speed Squats: why is “Throwing the hips upward” a mistake?
The torso folds forward beneath the bar.
Speed Squats: why is “Hard lockout at the top” a mistake?
Speed is transferred into an impact at the end of the joint range.
What should I focus on when doing Speed Squats?
Do not drop into the bottom for speed. Do not jump and lift your feet off the floor. Maintain the same depth on every repetition. Reassess your movement speed and technique when the bar slows. Raise your hips and shoulders together. Do not snap your knees into lockout at the top.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.