Tempo Back Squat

How to perform the Tempo Back Squat

1. Set up and unrack a back squat as normal, with the bar on the upper traps or across the rear delts.
2. Lower under a deliberate, slow tempo, taking three to five seconds to reach the bottom of the squat.
3. The controlled eccentric increases time under tension and builds control in the descent, so leave the ego lifting at home.
4. Reach your target depth at or below parallel, staying tight throughout the slow lowering phase.
5. Keep the bar path vertical over the mid-foot and the chest tall during the entire prolonged eccentric.
6. Drive up out of the bottom at a normal speed, standing tall with the hips and chest rising together.

Suggested working range: 5–8 reps. Default progression: double progression.

Common mistakes

• •Rushing the eccentric instead of holding the prescribed slow lowering tempo.
• •Loading too heavy so the slow descent collapses into an uncontrolled drop.
• •Letting the chest cave forward during the prolonged eccentric.
• •Cutting depth short to avoid the discomfort of the long time under tension.

Variations & alternatives

Swap in one of these when the equipment is taken or the main lift has stalled.

Barbell Back Squat

Quads · Barbell

Leg Press

Quads · Machine

Bulgarian Split Squat

Quads · Dumbbell

Goblet Squat

Quads · Dumbbell

Leg Extension

Quads · Machine