This version of the squat uses an empty barbell and moves at a faster pace than the standard squat. This is a good exercise for building speed and conditioning used in running and jumping sports.

Muscle group: Legs


Place your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward.

Drawing your abs in descend slowly by bending at the knees and hips as if you are sitting down (squatting).

Lower yourself as far as you can control without letting your body shift towards your toes (this will cause you to loose balance).

Pause in the downward position and slowly return upright to the starting position.


Keep your feet firmly planted on the floor throughout this exercise.

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