Tempo Bodyweight Squat

Bodyweight squat with a controlled 3-s lowering phase.

• Compound
• Bodyweight
• Beginner

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: 12–20 reps · 0–1 RIR

Tempo: Lower for a 3-s count without bouncing and rise under control

Common mistakes

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

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Bodyweight Squat
• Barbell Back Squat
• Goblet Squat