intermédiaire

Tempo Functional Squat

Intermediate functional squat with a slower descent and controlled rise to improve the ability to sit, stand, and stabilize the trunk.

Sets

Reps

70s

Duration

30s

Rest

6/10

RPE

📖 Detailed description

Stand with feet shoulder-width apart. Lower yourself into a squat very slowly (count 3-4 seconds down), pause for a second, then stand up with control. Focus on maintaining a perfect trunk alignment.

💡 Execution tips

Pretend you are sitting on a very fragile chair.

⚠️ Common mistakes

Dropping down too fast, knees caving in, leaning too far forward.

🔀 Variants

without Wall Sit
Demi-amplitude