Improve Your Power & Conditioning with Speed Squats

Speed squats are done with lighter weights and more reps at a fast tempo.  

Squats are a fundamental functional exercise that enhances core strength, form, injury prevention, and balance. They primarily develop lower body muscles and strength (1). Numerous squat variations exist, typically involving a slow descent and ascent to maximize time under tension. However, squatting quickly also offers benefits. Research indicates that the speed squat can impact muscle activation differently (2). For example, speed squats, like jump squats, can improve your conditioning and power. 

The speed squat, also called explosive or dynamic squats, is a free-weight exercise that requires only a barbell and a squat rack for execution. This exercise guide will delve into the specifics of speed squats and their associated benefits.

Techniques & Muscles Worked

The speed squat is a compound exercise that works on your lower body muscles — glutes, calves, quads, and hamstrings. This exercise also engages your abs, hip flexors, adductors, and lower back muscles. As the name suggests, the speed squat is squatting at a fast tempo. 

Before starting a speed squat, ensure the barbell sits nicely in the rack for safety reasons. The barbell must be set at the right height to avoid discomfort when getting into position. Then, load the bar with the appropriate weights (lighter weight) at both ends and follow the step-by-step guide below.

1. Step under the bar, with the back of your shoulders just directly under the bar.
2. With an overhand grip, hold the bar so that your hands are wider than your shoulders.
3. Lift the bar by pushing with your legs and step away from the rack. Your legs should be shoulder-width apart, with your toes pointing forward. This is your starting position.
4. Remember that your back should always be straight with your head upright. This helps you maintain balance and proper form throughout the movement.
5. Take a deep breath and lower the barbell fast by bending your knees until your upper legs are parallel to the ground. Your knees shouldn’t extend past your toes during the squat. 
6. Without relaxing, exhale and raise the bar quickly, pushing your heels back. Keep your head up and your back straight while returning to the starting position.

Speed Squat Benefits

This exercise is an excellent burnout to add at the end of your squat session to fatigue your lower body and improve muscle endurance. Below are some benefits you can get from doing the speed squat.

Build Lower Body Muscle Endurance

Speed squats work on your quads, calves, hamstrings, glutes, and other leg muscles. It builds and strengthens them, albeit differently from the way a regular squat does. Speed squats focus more on improving the muscle endurance in your legs, as they’re performed with lighter weights and more reps. 

Burns Calories

The speed squat is a HIIT (high-intensity interval training) routine. This exercise requires lots of energy, leading to more weight and fat loss. HIIT routines are also great for your heart and can help prevent heart disease and improve your conditioning. 

Time-Saving

When following routines like circuit training, the speed of your reps matters. Speed squats can fit easily into circuit training. Their speed lets you finish your reps and sets quickly and move on to the next exercise. 

Lowers Chance of Injury

Speed squat strengthens your lower back muscles and builds your bones, ligaments, and tendons, reducing the chances of injuries for weightlifters.

Stronger Core 

The speed squat strongly activates your core muscles to strengthen them. Stronger core muscles mean more stability and a better posture, which carry over to other exercises. 

Boost Power & Performance

Speed squats initially engage your type II fast-twitch muscle fibers since they’re done rapidly (and eventually your slow-twitch fibers as your muscles fatigue). You need your fast-twitch muscles for movements that require quick contractions for a short duration, such as jumping and sprinting. 

Carryover to Powerlifting & Crossfit

CrossFit routines require force and speed to succeed. While regular squats can grow your muscles, they don’t work on your explosive power, which is necessary in many CrossFit moves, such as the power clean and snatch. Research shows that speed squats are effective for building power and improving performance, which will help with Olympic movements (3). 

Speed Squat Alternatives

Besides the speed squat, some other routines can improve your performance, power, and conditioning. 

Jump Squat

The jump squat is an exercise that targets your lower body and core. Jump squats are a bodyweight routine that builds muscles to facilitate a powerful jump. Jump starts are a fast and intense exercise that’s also great for your explosive power.

Box Jump

The box jump works on leg muscles like quads, calves, hamstrings, and glutes. Box jumps are a plyometric exercise that pushes your body to the max, improving your speed, power, and strength. 

Power Clean

Besides jump squats and box jumps, the power clean is a total body Olympic movement to build power and strength. It also stimulates muscle growth and can help with weight loss. This study on 20 males shows that doing a power clean leads to better athletic performance (4).

FAQs

What are speed squats good for?

Speed squats are good for building explosive power and leg conditioning. They also work your muscles differently than standard squats. For a more in-depth breakdown, check the exercise guide above. 

How fast should speed squats be?

Speed squats should be done as fast as possible, allowing you to use good squat form still. Therefore, it’s best to use lighter weights to avoid injuries. 

How many reps should you do for speed squats?

How many reps you do will depend on how fast you move and the weight you’re using. Since the weight is lighter, the reps should be on the higher end — aim for 10-20 reps. 

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References

1. Coratella, G., Tornatore, G., Caccavale, F., Longo, S., Esposito, F., & Cè, E. (2021). The Activation of Gluteal, Thigh, and Lower Back Muscles in Different Squat Variations Performed by Competitive Bodybuilders: Implications for Resistance Training. International journal of environmental research and public health, 18(2), 772. https://doi.org/10.3390/ijerph18020772
2. Lee, J. Y., & Lee, D. Y. (2018). Effect of different speeds and ground environment of squat exercises on lower limb muscle activation and balance ability. Technology and health care : official journal of the European Society for Engineering and Medicine, 26(4), 593–603. https://doi.org/10.3233/THC-181201
3. Rhea, M. R., Kenn, J. G., & Dermody, B. M. (2009). Alterations in speed of squat movement and the use of accommodated resistance among college athletes training for power. Journal of strength and conditioning research, 23(9), 2645–2650. https://doi.org/10.1519/JSC.0b013e3181b3e1b6 
4. James, L. P., Comfort, P., Suchomel, T. J., Kelly, V. G., Beckman, E. M., & Haff, G. G. (2019). Influence of Power Clean Ability and Training Age on Adaptations to Weightlifting-Style Training. Journal of strength and conditioning research, 33(11), 2936–2944. https://doi.org/10.1519/JSC.0000000000002534