How to do the Barbell Speed Squat
Barbell Speed Squat is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Barbell Speed Squat demonstration · © GymiaFit
Barbell Speed Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Speed Squat step by step
- 1Stand with your feet shoulder-width apart, toes slightly turned out.
- 2Hold the barbell across your upper back, resting it on your traps or rear delts.
- 3Engage your core and keep your chest up as you lower your hips back and down, as if sitting into a chair.
- 4Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
- 5Drive through your heels to stand back up, squeezing your glutes at the top.
- 6Repeat for the desired number of repetitions.
Barbell Speed Squat — questions
What muscles does the Barbell Speed Squat work?
The Barbell Speed Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Barbell Speed Squat?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Speed Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Speed Squat?
Barbell Clean-grip Front Squat, Barbell Front Chest Squat, Barbell Front Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Speed Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.