Demo & instructions
Speed Squat
Also known as: Fast Air Squat, Squat for Time, Tempo Squat
Instructions
Bodyweight squats done as fast as good form allows for a set time. The pace turns a strength exercise into conditioning, and the feet never leave the floor, so it is the go-to swap for jump squats.
- Movement
- Squat
- Type
- Compound
- Level
- Beginner
- Typical range
- 20–90 sec
Setup
- 1Stand with the feet shoulder-width apart and the arms relaxed in front.
- 2Brace the trunk lightly.
Execution
- 1Squat until the thighs are about parallel with the floor, reaching the arms forward.
- 2Stand up quickly, swinging the arms back to help the rhythm.
- 3Repeat at a brisk pace, keeping the heels down and the depth consistent.
Breathing
Exhale as you stand; inhale as you drop into the next squat.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
