Reviewed exercise · beginner

Bodyweight Tempo Squat

A secondary squat movement for quadriceps, glutes.

Equipment

bodyweight

Typical range

8–20 reps

Also trains

hamstrings, core

Set up

Set up in a clear space and inspect every contact point before starting.

Execute

Lower for three controlled seconds, pause briefly, then stand smoothly.

Complete the final repetition with the same controlled range, then exit the position safely.

Coaching cues

• Own the full descent.
• Use a repeatable, pain-free range.

Common mistakes

• Rushing the lowering phase or collapsing inward.
• Continuing after position, control, or equipment security is lost.

Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.