Zirv Fitness
Strength exercise

Tempo Squat

How to do it

  1. Stand with feet shoulder width apart, load secured across the upper back or at the chest, and brace the core.
  2. Begin the descent on a slow count, taking three to four full seconds to lower the hips down and back.
  3. Keep the shins close to vertical and the tension constant through the quadriceps and hamstrings during the entire descent.
  4. Reach parallel without pausing or resting at the bottom, keeping the core braced to control the torso angle.
  5. Drive back up at a normal speed, pushing through the whole foot to return to standing.
  6. Exhale on the way up and reset the count fully before starting the next slow descent.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Quads exercises

Barbell SquatClean DeadliftDeadliftDeficit DeadliftLungesPause Deadlift
Type
Strength
Primary muscles
Quadriceps, Biceps Femoris, Core
Measured in
Reps and weight