Tempo Squat

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Position the barbell across your upper back, set your feet shoulder-width apart, and brace your core.
• Initiate the descent by pushing your hips back and bending your knees under a strict slow count.
• Control the tempo during the eccentric phase, keeping your chest up and knees tracking over your toes.
• Drive through the midfoot to return to the starting position at normal speed, fully extending the hips.

Common mistakes

• Rushing the eccentric phase and failing to maintain the prescribed tempo.
• Allowing the torso to collapse forward, which shifts the load to the lower back.
• Letting the knees cave inward during either the descent or ascent.

Frequently asked questions

Why should I include tempo squats in my training program?

They increase time under tension, improve squatting mechanics, and build strength in weak positions.

How is the tempo usually written for this exercise?

It is written as a four-digit code, representing the eccentric, bottom pause, concentric, and top pause durations in seconds.

Related exercises