Muscles worked
glutes, quadriceps, hamstrings, calves
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barbell speed squat
- Body part
- upper legs
- Equipment
- barbell
- Target muscle
- glutes
- Muscle group
- quadriceps
Secondary muscles
How to perform it
- 1
Stand with your feet shoulder-width apart, toes slightly turned out.
- 2
Hold the barbell across your upper back, resting it on your traps or rear delts.
- 3
Engage your core and keep your chest up as you lower your hips back and down, as if sitting into a chair.
- 4
Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
- 5
Drive through your heels to stand back up, squeezing your glutes at the top.
- 6
Repeat for the desired number of repetitions.
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