Speed Squats

Speed Squats are like a bear doing quick berry-picking dips: down and up, fast but steady. Keep your paws (feet) planted, knees tracking nicely, and your belly braced like you are protecting a honey jar. Go quick, but do not get sloppy. Smooth, snappy squats win the picnic.

Instructions

1. Stand with feet about shoulder-width apart, toes slightly turned out.
2. Brace your core and keep your chest tall with a neutral spine.
3. Sit hips back and down into a squat until thighs are near parallel (or your safe depth).
4. Drive through midfoot to stand up quickly without locking out hard.
5. Repeat at a rapid, steady pace for the planned time or reps while keeping form consistent.
6. Stop or slow down if your knees cave in, heels lift, or your torso collapses.

Benefits

• Raises heart rate for cardio and conditioning
• Builds lower-body muscular endurance
• Improves squat patterning and coordination under fatigue
• Trains explosive intent and fast force production
• Can be done anywhere with no equipment

Key Points

• Move fast, but keep control and consistent squat depth.
• Keep heels down and weight balanced over midfoot.
• Knees track over toes; avoid knee collapse inward.
• Brace the core to prevent excessive forward lean.
• Breathe rhythmically (exhale on the way up).

Common Mistakes

• Letting knees cave inward during fast reps
• Rising onto toes or lifting heels
• Rounding the lower back at the bottom
• Cutting depth excessively or changing depth rep to rep
• Bouncing uncontrolled off the bottom
• Going so fast that form breaks down early