micro style barbell speed squat

A upper legs exercise targeting the glutes, performed with barbell.

micro style barbell speed squat demonstration
micro style barbell speed squat — demonstration

Body part

Upper Legs

Equipment

Barbell

Target muscles

Glutes

Secondary muscles

Quadriceps, Hamstrings, Calves

How to do micro style barbell speed squat

  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. (micro variation) 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.

Muscles worked

Primary (target)

Glutes

Secondary

QuadricepsHamstringsCalves

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