Tempo squat: how to do it
In short
A squat with a slow count. You lower for 3 counts and stand in 1. Works: legs and hips.
How to do it
- Stand with your feet shoulder-width apart, toes turned out a little, arms out in front.
- Breathe in and start to lower: hips back, knees bending. Count 1, 2, 3 on the way down.
- Stop at a depth that feels comfortable, heels on the floor, chest tall.
- Breathe out and stand up in 1 count.
- Repeat 6 times, smooth and steady.
As you go
- Knees track over your toes the whole way.
- Breathe in as you lower, breathe out as you stand. Never hold your breath.
- Keep the same speed on all 3 counts, no dropping at the end.
What it works
- Works
- legs and hips
- Position
- Standing
- Have nearby
- Nothing
- Effort
- Moderate
An easier and a harder version
Easier
Lower for 2 counts instead of 3, or do the plain squat.
Harder
Do 8 reps, or lower for 4 counts.
Take care
- Knees: stay in a depth that is comfortable. Beginners, stop at chair height.
- Back: keep your chest tall. Do not round forward.
- Balance: keep a counter or wall within reach.
Where it is in the plans
In our calisthenics plan: 2 of 28 days, first on day 16, Slow squat.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 2 of 28 days: 16 and 27 | Day 16, week 3: Slow squat | 2 rounds: about 6 reps in a 60 s slot, 20 s rest |
| Calisthenics plan, round 2 | 3 of 28 days: 9, 20 and 28 | Day 9, week 2: Slow squat, one-leg bridge | 2 rounds: about 6 reps in a 60 s slot, 15 s rest |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 3 | 16 | 2 rounds: about 6 reps in a 60 s slot, 20 s rest | Down for 3 counts, up in 1. Smooth, no dropping. |
| 4 | 27 | 2 rounds: about 6 reps in a 65 s slot, 15 s rest | Down for 3 counts, up in 1. Smooth, no dropping. |
In the plan, this move plays as a looping video with a spoken cue.
Tempo squat: day 16 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan