Squat · Regular
Tempo Squat
A slow squat with a pause at the bottom, which builds control and strength without any weights.
Demo by Maya, an AI coach.
- Works
- quads, glutes; also hamstrings, adductors, abs
- Kit
- No kit
- Dose
- 6 to 10 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Stand with your feet about shoulder width apart, arms reaching forward. You will count three seconds down, hold one, and stand up in one.
While you move
- Down for three, two, one
- Hold still at the bottom
- Stand up in one
- Keep your heels heavy
Avoid
- Rushing the lowering
- Bouncing out of the bottom
- Losing your back position during the pause
Take care if you have trouble with your knees.