Exercise guide · Intermediate · Compound

Barbell Speed Squat: How to Do It & Muscles Worked

The barbell speed squat is a dynamic variation of the traditional squat, performed with a focus on explosive movement and speed. This exercise targets the glutes as the primary muscle group, with significant involvement from the quadriceps, hamstrings, and calves.

Primary muscles
Glutes
Secondary muscles
Hamstrings , Quads , Calves
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell speed squat
Front view: muscles worked by the barbell speed squat. Primary: glutes. Secondary: hamstrings, quads and calves.
Back view: muscles worked by the barbell speed squat. Primary: glutes. Secondary: hamstrings, quads and calves.
Primary Secondary

How to do the barbell speed squat

  1. Step 1: Stand with your feet shoulder-width apart, toes slightly turned out.
  2. Step 2: Hold the barbell across your upper back, resting it on your traps or rear delts.
  3. Step 3: Engage your core and keep your chest up as you lower your hips back and down, as if sitting into a chair.
  4. Step 4: Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
  5. Step 5: Drive through your heels to stand back up, squeezing your glutes at the top.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell speed squat by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Speed Squat alternatives

More exercises that train the glutes as their main target:

More glutes exercises

See the best glute exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.