Speed Squats


Speed Squats

This Barbell Squats Version uses an Empty Barbell and is done at a Faster pace than the Standard Squat

Welcome to our Speed Squats Exercise Instruction Guide!

On this page you’ll learn how to do this Barbell Squats variation using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Leg Exercises so you can immediately add to your Leg Workouts.

Have you checked out our list of the Best Leg Exercises yet? See if this Barbell Squats variation made the list.

Exercise Summary

Exercise Name: Speed Squats
Main Muscle: Quadriceps
Secondary Muscle(s): Calves, Glutes, Hamstrings, Lower Back
Exercise Type: Compound
Equipment Required: Barbell

Exercise Description and Instruction:

Speed Squats are a variation Barbell Squats done at a faster pace and with an empy barbell. Due to the limited amount of weight you are able to use, this exercise should be used to elevate your heart rate in Fat Loss Workouts rather than Muscle Building Workouts.

This is squats variation is a good leg exercise for building speed and conditioning used in running and jumping sports.

To Perform This Exercise:

  1. Place your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward.
  2. Drawing your abs in, descend slowly by bending at the knees and hips as if you are sitting down (squatting).
  3. Lower yourself until your quadriceps and hamstrings are parallel to the floor.Pause in the downward position and quickly return upright to the starting position by pressing upwards and extending your legs
  4. Repeat for the prescribed number of repetitions



  1. Keep your head facing forward, your back straight and your feet flat on floor throughout the exercise. You should maintain equal weight distribution on your forefoot and heel during the lift

Check out some of our other popular Lower Body Exercises. These pages link to all of our variations of the most popular leg exercises:

  • Calf Raises
  • Deadlifts
  • Front Squat
  • Hack Squats
  • Lunges
  • Split Squats
  • Step Ups

Now that you’ve seen Speed Squats, which primarily targets your Quads, check out all of our different Quadriceps Exercises.

Also view our Leg Exercises Page, which links to our Quadriceps Exercises as well as our Calf Exercises, Glute Exercises and Hamstring Exercises.

Finally, if you found this page of interest, check out these related pages:
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