Tempo Squat
intermediate Compound
Primary Quads
Secondary
Glutes Hamstrings Core
Equipment
barbell rack
Table of Contents
Tempo is written as three numbers — eccentric (descent), pause (bottom), concentric (ascent). A 3-0-1 tempo means 3 seconds down, no pause, 1 second up. Set up for a back squat and count each second deliberately as you descend. Stay braced throughout — do not relax between phases. Drive up after the prescribed pause (if any) with full intent. Use 20-30% less weight than your regular working squat.
Pro Tips
- The most common training tempos are 3-0-1 (technique and hypertrophy) and 4-1-1 (max time under tension for strength)
- Count each second out loud or in your head — most people rush and cut the tempo short
- Slow eccentrics dramatically increase time under tension, which is a primary driver of hypertrophy
Variations & alternatives
Useful tools
Track Tempo Squat in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
