Quads
Tempo Squat
The Tempo Squat is a strength exercise with a barbell for your quads. Share of the load in the Zulta muscle model: gluteus maximus 20%, quads (vastus lateralis) 18% and quads (vastus medialis) 14%.
Also known as: 31x1 squat
How to do it
- Set the bar in a rack at mid-chest height and place it across your upper traps.
- Grip just outside the shoulders, unrack and step back to a shoulder-width stance.
- Brace and lower for a slow count of three to five seconds.
- Reach the hip crease just below the knee without pausing or bouncing.
- Drive back up at a normal, strong pace to full extension.
Tips
- Count the lowering out loud or in your head to stay honest.
- Use a lighter load than your normal squat so the tempo holds.
Common mistakes
- Speeding up in the last part of the descent.
- Losing the brace halfway down.
- Letting the hips shoot up first on the way up.
Muscles worked by the Tempo Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Tempo Squat alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Tempo Squat work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, spinal erectors (lower back) and quads (rectus femoris) assist.
Is the Tempo Squat good for beginners?
The Tempo Squat is rated intermediate. If you are new, learn the Band Squat first and build up from there.
What is a good alternative to the Tempo Squat?
For example the Anderson Squat, Band Squat and Cable Squat. They train mostly the same muscles, some with different equipment.
How do you make the Tempo Squat harder?
Add weight or reps, or move on to the Anderson Squat and Double Pause Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.