Tempo Barbell Back Squat

Squat with a slow 3-s lowering phase to lengthen the eccentric phase.

• Compound
• Barbell
• Intermediate

How to do it

• Lower for a count of 3 s without losing tension and rise without bouncing
• Keep the chest up and the torso braced through the whole range
• Knees tracking over the feet and the whole foot pushing the floor

Sets, reps and tempo

Ranges: 5–8 reps for strength · 8–12 for hypertrophy · 1–3 RIR

Tempo: Lower for a 3-s count with no pause or bounce, and rise with intent

Common mistakes

• Letting your heels lift
• Speeding up the lowering phase as fatigue builds

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs
• Erectors / lower back

Alternatives

• Barbell Back Squat
• Leg Press
• Front Squat
• Alternating Dumbbell Forward Lunge