What equipment do you need for the tempo squat?

You need barbell and squat rack to do the tempo squat.

What is a good tempo squat?

For men, a good tempo squat is about a 307.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 155 lb and elite lifters pass 482.5 lb. For women, the standards run from about 72.5 lb to 300 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Barbell

Tempo Squat

How to do the tempo squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Barbell
Difficulty: Beginner
Logged as: Weighted reps
Movement: Squat
Mechanic: Compound

Find more:Quads exercises Barbell exercises

How to do it

Stand with your feet about shoulder-width apart. Push your hips back and bend your knees to lower until your thighs are at least parallel to the ground, keeping your chest up. Drive through your heels to return to standing.

1Feel your quads, glutes, and core working hard as you control the descent and ascent
2Maintain tension throughout the slow tempo phases, emphasizing muscle engagement
3Keep your weight evenly distributed through your feet to feel stable

Common mistakes

Avoid losing control or bouncing out of the bottom; stick to the prescribed tempo
Don't let your knees cave in or your chest collapse
Avoid holding your breath; breathe rhythmically through the movement