The speed squat uses an empty bar and emphasizes a quick, controlled ascent.

Muscle group: Quadriceps

Steps

Hold an empty bar on your upper back. Stand slightly wider than shoulder width with knees and toes slightly outward. Brace your abs and squat under control by bending your hips and knees. Stay balanced over the whole foot. Rise quickly while retaining control of your torso and bar, then prepare the next repetition.

All exercises