Speed Squat

Technique

How to perform Speed Squat

1. Set the bar and rack supports for your back-squat setup and choose a load that permits a rapid controlled ascent.
2. Support the bar across the upper back, take your grip and unrack with the trunk braced.
3. Set a stable stance with the toes turned out as needed and balance through the whole feet.
4. Bend the hips and knees together, keeping the knees tracking with the feet as you descend under control.
5. Lower to your established squat depth while maintaining foot contact and trunk control; the knees may travel beyond the toes.
6. Drive upward rapidly by extending the hips and knees without bouncing out of the bottom or intentionally leaving the floor.
7. Stand tall, reset your brace and repeat before reracking.

Programming relevance

Muscles involved

Primary targets: Vastus Lateralis, Vastus Medialis, Gluteus Maximus.