Exercise guide
Speed Squats
Speed Squats use a manageable barbell load and an intentionally fast concentric phase. The quadriceps are the primary focus, with the glutes, hamstrings, calves, and lower back supporting the squat.
Training context
How Speed Squats Differ
The goal is not to rush the entire repetition. The descent remains organized while the lifter attempts to stand as quickly as possible without losing position.
Knee travel beyond the toes is not automatically incorrect. Maintain full-foot pressure, allow the knees to follow the toes, and use a depth that remains stable.
Technique overview
Control the descent and accelerate upward
Unrack from a stable squat stance and brace before each repetition. Lower under control through the chosen range, then press through the floor with fast intent. Stand completely, regain balance and tension, and stop the set when bar speed or position changes clearly.
Treat this as an overview and use a range, pace, and setup you can control.