Speed Squat

Learn how to perform speed squats perfectly with instructions and video by SHOCK Fitness Trainer, Ashley Steele.

How to Speed Squat

Primary Muscles: Legs,  Glutes

Exercise Families: Squat,  Cardio

Equipment: Bodyweight

Trainer: Ashley Steele


  1. Stand with your hands by your sides, shoulders blades pulled back, and spine and head in good posture. Position the feet just outside of shoulder-width, toes angled out about 20 to 30 degrees. 

  2. Exhale, activate the core and contract the abdominals to stabilize your spine. Slowly begin to inhale, push the hips back and down—allow the knees to bend naturally and the trunk to lean forward.

  3. Continue lowering the body and sink into the squat as low as possible while maintaining proper posture and balance. Lift both arms in the air as your body moves toward the ground.

  4. Without pause, quickly explode through the hips to drive the body upward and return to the standing position. Be sure to maintain proper posture and pelvic positioning.

  5. Push both arms toward the floor as you explode out of the squat position and return the hands to the side of your hips upon standing. Maintain a fast tempo as you rapidly repeat the quick-tempo squat for the specified amount of time.

  6. Speed squats are a total body functional exercise that can help you improve strength, muscular endurance, conditioning, and overall fitness.


Alternative Exercises:

Isometric Squat Hold  Alternating Lunge Jump

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