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Tempo Squat

Control the descent — maximizes time under tension for muscle growth and technique mastery

⚡ Quick Reference​

AspectDetails
PatternSquat
Primary MusclesQuads, Glutes
Secondary MusclesHamstrings, Core
EquipmentBarbell, Squat Rack
Difficulty⭐⭐ Intermediate
Priority🟠 Common

Movement Summary​

🎯 Setup​

Starting Position​

  1. Bar position: High bar or low bar (your preference)
  2. Grip: Standard squat grip
  3. Unrack: Brace core, stand up to unrack
  4. Walk out: 2-3 steps back
  5. Foot position: Your normal squat stance
  6. Mental preparation: Commit to the tempo

Equipment Setup​

EquipmentSettingNotes
Bar heightJust below shoulder levelStandard squat setup
Safety pinsJust below bottom positionSafety first
Load60-75% of regular squatTempo reduces capacity
Tempo Notation

3-0-1-0 means: 3 seconds down, 0 pause at bottom, 1 second up, 0 pause at top

Common tempos:

  • 3-0-1-0 (standard)
  • 4-0-2-0 (hypertrophy)
  • 5-0-1-0 (extreme eccentric)

🔄 Execution​

The Movement​

What's happening: Controlled, timed lowering

  1. Begin descent — start mental count
  2. Count "1-2-3" or "1-2-3-4" as you lower
  3. Maintain perfect position throughout
  4. No acceleration — constant speed
  5. Breathing: Big breath held throughout

Tempo: 3-4 seconds (count it!)

Feel: Quads and glutes loading, burning sensation

Key Cues​

Primary Cues
  • "Count out loud" — ensures proper tempo
  • "No free-falling" — control the entire descent
  • "Smooth and steady" — constant speed down

Common Tempo Prescriptions​

Tempo CodeMeaningPurpose
3-0-1-03s down, no pause, 1s upStandard tempo work
4-0-2-04s down, no pause, 2s upMax hypertrophy
5-0-1-05s down, no pause, 1s upExtreme eccentric
3-2-1-03s down, 2s pause, 1s upTempo + pause combo
2-0-X-02s down, explosive upEccentric + explosive

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
QuadricepsControl descent, drive up█████████░ 90%
GlutesHip extension, control████████░░ 85%

Secondary Muscles​

MuscleActionActivation
HamstringsAssist hip extension, control descent██████░░░░ 55%
CoreExtended bracing under load████████░░ 80%
Muscle Emphasis

Tempo work increases: Time under tension significantly, especially eccentric stress on quads. Core activation increases due to extended bracing time.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Free-fallingDropping too fastDefeats purpose, dangerousCount out loud, lighter weight
Inconsistent tempo2s one rep, 5s nextPoor training stimulusCount every single rep
Too much weightCan't control descentForm breaks downUse 60-75% max
Holding breath too longDizziness, blackout riskDangerousSmall breath sips, lighter weight
Speeding up near bottomLast second is fastMisses training effectFocus on constant speed
Most Common Error

Not counting — many lifters estimate tempo instead of counting. Count out loud or use a metronome app.

Self-Check Checklist​

  • Counting each phase of tempo
  • Constant speed on descent (no acceleration)
  • Maintaining perfect form throughout
  • Not going too heavy
  • Breathing appropriately for tempo duration

🔀 Variations​

By Tempo Focus​

TempoPurposeLoad
5-0-1-0Maximum eccentric stress60-70%
4-0-1-0Heavy eccentric work65-75%
3-0-1-0Standard tempo70-80%

Benefits: Muscle damage for hypertrophy, eccentric strength

By Bar Position​

VariationEmphasisBest For
High Bar Tempo SquatQuads, upright postureHypertrophy, technique
Low Bar Tempo SquatPosterior chainStrength, control
Front Squat TempoQuads, upper backOlympic lifting prep

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsTempoRestLoad (% max)
Hypertrophy3-46-103-0-1-060-90s65-75%
Strength-Skill3-53-63-0-1-02-3 min70-80%
Eccentric Emphasis3-44-85-0-1-02-3 min60-70%
Technique Work2-35-84-0-2-090s60-70%

Workout Placement​

Program TypePlacementRationale
HypertrophyPrimary or secondaryGreat for muscle building
Technique workAfter warm-upReinforces good patterns
Deload weekPrimary exerciseLower load, good stimulus

Frequency​

Training LevelFrequencyVolume Per Session
Beginner1x/week2-3 sets (learn tempo control)
Intermediate1-2x/week3-4 sets
Advanced1-2x/week3-5 sets

Sample Programming​

Hypertrophy Block:

Week 1-4: Tempo Squat 3x8 @ 70%, tempo 3-0-1-0
Week 5-8: Tempo Squat 4x6 @ 75%, tempo 4-0-2-0

Technique Emphasis:

Tempo Squat 3x6 @ 65%, tempo 4-0-2-0
Focus: Perfect form every rep
Progressive Overload

Progress by: (1) Increasing weight 5-10 lbs, (2) Adding 1 second to eccentric, or (3) Adding reps. Don't progress too fast — tempo work is demanding.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Bodyweight Tempo SquatLearn tempo without load
Goblet Tempo SquatLighter load, learn control
Regular Back SquatBuild base strength first

Progressions (Harder)​

ExerciseWhen ReadyLink
Longer Tempo (5s eccentric)Master 3s tempo
Tempo + Pause ComboWant more TUT
Heavier LoadIncrease from 70% to 75-80%

Alternatives (Same Goal)​

AlternativeFocus
Front Squat TempoQuads, upper back
Goblet Squat TempoBeginner-friendly
Leg Press TempoRemove spinal loading

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Low back issuesExtended time under loadShorter tempo (2-0-1-0), lighter weight
Cardiovascular concernsExtended breath holdsTake small breaths, shorter sets
DizzinessBreath holding during slow repsBreathe more frequently
Stop Immediately If
  • Dizziness or vision changes
  • Cannot maintain tempo control
  • Sharp pain anywhere
  • Form breaking down due to fatigue

Safe Training​

  • Always use safety pins for tempo work
  • Start lighter than you think — tempo is deceptively hard
  • Master breathing before going heavy
  • Video yourself to verify tempo consistency

🦴 Joints Involved​

JointActionROM RequiredStress Level
HipControlled flexion/extension100-120° flexion🟡 Moderate
KneeControlled flexion/extension100-140° flexion🟡 Moderate
AnkleDorsiflexion15-20°🟢 Low
SpineIsometric stabilityNeutral hold🟡 Moderate
Joint Stress

Tempo squats generally have lower joint stress than regular squats due to lighter loads, making them excellent for technique work and deload weeks.

❓ Common Questions​

What tempo should I use?

Most common and effective: 3-0-1-0

  • 3 seconds down
  • 0 pause at bottom
  • 1 second up
  • 0 pause at top

For hypertrophy emphasis: 4-0-2-0 For extreme eccentric: 5-0-1-0

Start with 3-0-1-0 and adjust based on goals.

How much weight should I use?

General guidelines:

  • 3-0-1-0 tempo: 70-80% of regular squat max
  • 4-0-2-0 tempo: 65-75% of regular squat max
  • 5-0-1-0 tempo: 60-70% of regular squat max

Start conservative — tempo work is much harder than it looks.

Should I count in my head or out loud?

Count out loud when learning tempo work. It ensures consistency and prevents "cheating" the tempo. Once proficient, counting in your head works, but periodically count out loud to verify.

Alternative: Use a metronome app set to 1-second beeps.

Can I do tempo squats as my main squat variation?

For hypertrophy phases: Yes, tempo squats can be your primary squat For strength phases: No, use regular squats primarily, tempo as accessory

Tempo squats limit the weight you can handle, which limits absolute strength development.

How often should I do tempo squats?

Typical frequency:

  • 1x per week: As accessory to regular squats
  • 2x per week: During hypertrophy or technique-focused blocks
  • Deload weeks: Great primary movement (lower load, good stimulus)

Avoid doing tempo squats every session long-term — they're very fatiguing.

📚 Sources​

Biomechanics & Hypertrophy:

  • Schoenfeld, B.J. (2010). The Mechanisms of Muscle Hypertrophy — Tier A
  • Burd et al. (2012). Muscle Time Under Tension — Tier A

Programming:

  • NSCA Essentials of Strength Training — Tier A
  • Renaissance Periodization — Tier B

Technique:

  • Poliquin, C. Tempo Training Methods — Tier C
  • Various coaching resources — Tier C
For Mo

When to recommend this exercise:

  • User wants to maximize hypertrophy
  • User needs to improve squat technique
  • User is in a deload week but wants to maintain stimulus
  • User struggles with control during regular squats

Who should NOT do this exercise:

  • Complete beginners → Master regular squat first
  • Users with cardiovascular concerns → Extended breath holds may be problematic
  • During peaking phases → Regular squats are better for max strength

Key coaching cues to emphasize:

  1. "Count out loud: 1-2-3 down"
  2. "Constant speed — no free-falling"
  3. "Lighter weight than normal squats"

Common issues to watch for in user feedback:

  • "This is way harder than I thought" → Normal! Reduce weight
  • "I get dizzy" → Take small breaths, reduce tempo duration or weight
  • "How do I know I'm going slow enough?" → Count out loud, video yourself

Programming guidance:

  • Pair with: Upper body work, lighter accessories
  • Avoid same day as: Heavy deadlifts, other high-fatigue movements
  • Typical frequency: 1-2x per week
  • Load: 65-75% of user's regular squat max for 3-0-1-0 tempo

Progression signals:

  • Ready to progress when: Can complete all sets with strict tempo
  • Progress by: Adding 5 lbs, adding 1s to eccentric, or adding 1-2 reps
  • Mastery indicator: Consistent tempo every rep with good form

Last updated: December 2024