Tempo Squat
Legs
Barbell
Bodyweight
None
Intermediate
THE CUE
Slow 3-second descent, pause at the bottom, then drive up. No equipment needed — the tempo IS the resistance.
MUSCLES WORKED
Quadriceps, Glutes
Also: Hamstrings, Core, Calves
COACH'S NOTE
3s down, 1s pause, explode up
How to do it
01
Stand with feet shoulder-width apart, toes slightly out. Hands clasped at your chest or arms extended forward.
The full tempo squat guide is in the app.
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4 more steps
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4 common mistakes and how to fix them
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Animated demo and a rest timer, set by set
Open it in Fittrexx — free
How Fittrexx programs it
compound · hypertrophy
STYLE
Full gym · Home
WHERE
🔒 In the app
SETS × REPS
🔒 In the app
REST
Fittrexx writes the sets, reps, rest and starting weight for tempo squat from your goal, experience and gear, then adjusts them as it learns how you recover.
More for legs
IN THE APP
Log tempo squat in seconds.
Weight × reps per set, your previous set shown beside it, and a live bar that tells you whether this session beats last time.
Download free on iPhone