Tempo Split Squat

Time under tension mastery — slow, controlled split squats that maximize muscle growth and build bulletproof leg strength

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⚡ Quick Reference

Aspect	Details
Pattern	Lunge (Split Stance)
Primary Muscles	Quadriceps, Glutes
Secondary Muscles	Hamstrings, Adductors
Equipment	Bodyweight, dumbbells, or barbell
Difficulty	⭐⭐ Intermediate
Priority	🟡 Supplementary

Movement Summary

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🎯 Setup

Starting Position

1. Stance: Step one foot forward 2-3 feet (shin should be vertical at bottom)
2. Foot position: Both feet hip-width apart, not on a tightrope
3. Weight distribution: 60% front leg, 40% back leg
4. Torso: Upright with slight forward lean
5. Arms: At sides (bodyweight), holding dumbbells, or barbell on back
6. Core: Braced and engaged throughout

Foot Placement Guide

Distance	Result	When to Use
Too short	Knee goes past toes	Never — bad mechanics
Optimal	Shin vertical at bottom	Always — safe and effective
Too long	Hip flexor stretch dominant	Flexibility work only

Setup Cue

"Front shin stays vertical at the bottom — adjust stance length until you find this sweet spot"

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Stable split stance, ready to descend

1. Front foot flat on floor
2. Back foot on ball/toes
3. Torso upright, chest proud
4. Core engaged

Feel: Balanced and stable, weight distributed between both legs

⬇️ Lowering (3-4 seconds)

What's happening: Slow, controlled descent — this is where the magic happens

1. Lower back knee toward floor with control
2. Count: "One-one-thousand, two-one-thousand, three-one-thousand"
3. Front shin stays vertical
4. Keep torso upright, don't lean forward excessively
5. Descend until back knee hovers 1-2 inches from floor

Tempo: 3-4 seconds minimum

Feel: Quad and glute of front leg loading intensely, deep burn building

⏸️ Bottom Position (1-2 second pause)

What's happening: Maximum stretch under tension

1. Back knee 1-2 inches from floor (not touching)
2. Front shin vertical
3. Front knee at ~90°
4. Hold this position for 1-2 full seconds

Common error here: Rushing through the pause — stay disciplined, count it out.

⬆️ Rising (2-3 seconds)

What's happening: Controlled return to start, maintaining tension

1. Drive through front heel
2. Squeeze front glute
3. Rise in 2-3 seconds (faster than descent, but still controlled)
4. Return to starting position without locking out (keep tension)

Tempo: 2-3 seconds

Feel: Front quad and glute contracting hard, burning intensifies

Key Cues

Primary Cues

• "3 seconds down, 2 seconds up" — control the tempo
• "Front shin vertical" — check alignment at bottom
• "Hover the knee" — don't crash it into floor
• "Feel the burn" — tempo creates intense time under tension

Tempo Guide

Goal	Tempo	Example
Hypertrophy	4-1-2-0	4s down, 1s pause, 2s up, 0s top
Strength-Endurance	3-2-2-0	3s down, 2s pause, 2s up
Extreme TUT	5-2-3-1	5s down, 2s pause, 3s up, 1s top

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Knee extension — straightening front leg	█████████░ 90%
Glutes	Hip extension — driving front leg up	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Hip extension assistance	██████░░░░ 55%
Adductors	Stabilize front leg	█████░░░░░ 50%

Stabilizers

Muscle	Role
Core	Keeps torso upright
Calves	Balance and ankle stability

Tempo Advantage

Slow tempos dramatically increase time under tension (TUT), which is a primary driver of hypertrophy. A 4-1-2 tempo turns each rep into 7+ seconds of work vs. 2-3 seconds for normal speed.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Going too fast	Tempo not followed	Defeats the purpose	Count out loud, use metronome
Front knee caving in	Knee collapses inward	Knee stress, less glute work	Push knee out, align with toes
Back knee crashing	Slamming knee into floor	Knee pain, loss of control	Hover 1-2 inches, control descent
Leaning forward excessively	Torso tilts too far	Less quad work, balance issues	Chest up, core braced
Stance too short	Front knee goes past toes	Knee stress	Step further forward

Most Common Error

Rushing the tempo — the slow pace is the entire point. If you can't maintain tempo, reduce weight or use bodyweight only.

Self-Check Checklist

• Tempo is disciplined: 3-4s down, 1-2s pause, 2-3s up
• Front shin stays vertical at bottom
• Back knee hovers, doesn't crash
• Torso stays upright
• Front knee tracks over toes

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🔀 Variations

By Difficulty

Easier (Regressions)

Variation	How	When to Use
Bodyweight Tempo Split Squat	No added weight	Learning tempo control
Shortened Tempo	2-1-1 instead of 4-1-2	Building up to full tempo
Assisted	Hold TRX or wall for balance	Balance issues

Standard

Variation	How	Emphasis
Dumbbell Tempo Split Squat	Dumbbells at sides	Standard progression
Goblet Tempo Split Squat	Hold dumbbell/kettlebell at chest	More upright torso
Barbell Tempo Split Squat	Barbell on back	Maximum load

Harder (Progressions)

Variation	How	When to Use
Extreme Tempo (5-2-3)	Even slower	Advanced hypertrophy
Paused Tempo Split Squat	Add 3-5s pause at bottom	Strength in stretched position
Deficit Tempo Split Squat	Front foot on plate	Greater ROM

By Equipment

Equipment	Variation	Best For
Bodyweight	Tempo Split Squat	Learning movement
Dumbbells	DB Tempo Split Squat	Most versatile
Barbell	Barbell Tempo Split Squat	Heavy loading
Kettlebell	Goblet Tempo Split Squat	Upright posture

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (per leg)	Tempo	Rest	Notes
Hypertrophy	3-4	8-12	4-1-2-0	60-90s	Sweet spot for growth
Strength-Endurance	3-4	6-10	3-2-2-0	90s	Build work capacity
Extreme TUT	2-3	6-8	5-2-3-1	120s	Advanced only

Workout Placement

Program Type	Placement	Rationale
Leg day	After squats	Accessory work with high TUT
Hypertrophy focus	Primary unilateral	Main single-leg movement
Strength day	Supplementary	Build stability and control

Progression Scheme

How to Progress

1. Master tempo with bodyweight first
2. Add light weight while maintaining tempo
3. Build reps before adding more weight
4. Once 3x12 is easy, increase weight or extend tempo

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Shortened tempo (2-1-1)	Building up tempo control
Assisted tempo split squat	Balance issues
Static split squat hold	Learning position

Progressions (Harder)

Exercise	When Ready
Bulgarian split squat (tempo)	Ready for elevated back foot
Deficit tempo split squat	Want greater ROM
Extreme tempo (5-2-3)	Seeking maximum TUT

Similar Alternatives

Alternative	When to Use
Bulgarian Split Squat	Want more ROM and challenge
Walking Lunge	Need dynamic movement
Step-Up	Want different stimulus

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Knee pain	Excessive knee stress	Shorten stance, reduce weight
Hip mobility issues	Can't achieve depth	Work on hip flexor flexibility
Balance problems	Falling risk	Use assisted variation or wall support

Stop Immediately If

• Sharp knee pain during movement
• Inability to maintain front shin vertical
• Dizziness or loss of balance

Safety Tips

1. Start with bodyweight — master tempo before adding load
2. Don't crash back knee — always hover 1-2 inches
3. Maintain upright torso — excessive forward lean stresses back
4. Use lighter weight — tempo makes light weight feel heavy

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/extension	Full	🟡 Moderate
Knee	Flexion/extension	~90°	🟡 Moderate
Ankle	Dorsiflexion (front), plantarflexion (back)	Moderate	🟢 Low

Joint-Friendly Tempo

Slow tempos actually reduce joint stress by eliminating momentum and bounce. This makes tempo split squats safer than fast-paced versions.

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❓ Common Questions

Why use tempo instead of normal speed?

Tempo maximizes time under tension (TUT), which is a primary driver of hypertrophy. A 4-1-2 tempo creates 7+ seconds per rep vs. 2-3 seconds at normal speed. More TUT = more muscle growth.

What tempo should I use?

Start with 3-1-2 (3s down, 1s pause, 2s up). For hypertrophy, use 4-1-2 or 4-2-2. Advanced lifters can try 5-2-3 for extreme TUT.

Should I go fast on the way up?

No — keep the ascent controlled at 2-3 seconds. The goal is continuous tension throughout the entire rep.

How much weight should I use?

Start with bodyweight only. Tempo makes everything harder. Once you can do 3x12 with perfect tempo, add 10-15 lb dumbbells.

Can I use this for strength?

Tempo work is primarily for hypertrophy and control. For pure strength, use normal-speed split squats with heavier weight.

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📚 Sources

Biomechanics & Muscle Activation:

• Schoenfeld, B. (2010). Time under tension and hypertrophy — Tier A
• ExRx.net — Tier C

Programming:

• Renaissance Periodization — Tier B
• NSCA Essentials — Tier A

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For Mo

When to recommend this exercise:

• User wants to build leg size (hypertrophy focus)
• User needs to improve unilateral strength with control
• User has access to dumbbells or can use bodyweight
• User is progressing from basic lunges

Who should NOT do this exercise:

• Acute knee injury → Wait for recovery
• Severe hip mobility limitations → Work on flexibility first
• Complete beginners → Start with regular split squats

Key coaching cues to emphasize:

1. "Count it out loud: 3 seconds down, 1 second pause, 2 seconds up"
2. "Front shin stays vertical"
3. "Feel the burn — that's the tempo working"

Common issues to watch for in user feedback:

• "It's too hard" → Use bodyweight only, or shorten tempo to 2-1-1
• "My knee hurts" → Check stance length (shin should be vertical), reduce weight
• "I lose balance" → Use assisted variation with TRX or wall support
• "I'm not feeling it" → Ensure they're actually following tempo (very common to go too fast)

Programming guidance:

• For hypertrophy: 3-4 sets of 8-12 reps per leg, 4-1-2 tempo
• For beginners: Start with bodyweight, 3-1-2 tempo, 3x8-10
• Progress when: Can do 3x12 per leg with perfect tempo
• Frequency: 2x per week as part of leg training

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Last updated: December 2024