# Tempo Back Squat

URL: https://heatsy.app/ex/tempo-back-squat

Also known as: Tempo Back Squats, Slow-Eccentric Back Squat, Tempo Squat, Controlled Tempo Squat

Body region: Legs, Glutes

## Muscles

- Main: Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Adductor Magnus, Biceps Femoris, Semimembranosus, Soleus
- Holds: Erector Spinae, Multifidus, Rectus Abdominis, Transversus Abdominis

## Equipment

- Barbell
- Squat Rack

## Technique

1. Set the bar on the upper back, unrack it and step back with the feet shoulder-width apart.
2. Brace and lower slowly over about three seconds, keeping the chest up and the knees out.
3. Pause for a second at the bottom, thighs at least parallel, with the tension kept.
4. Drive up through the feet at a normal or fast pace.
5. Re-rack the bar when the set is done.

### Cues

- Count the descent so every rep is the same.
- Use a lighter load than for normal squats.
- Stay tight in the bottom.
- Set the safety arms just below your bottom position before you load the bar.

### Common mistakes

- Using a load that is too heavy for the slow lowering.
- Relaxing the brace at the bottom.
- Rounding the lower back.
- The knees caving in.

## Alternatives

- [Barbell Back Squat](https://heatsy.app/ex/back-squat)
- [Pause Squat](https://heatsy.app/ex/pause-squat)
- [Barbell Front Squat](https://heatsy.app/ex/front-squat)