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Controlled Hypertrophy Squat

Squat performed with a deliberately slow descent to maximize muscle fiber breakdown and growth.

2
Sets
12
Reps
70s
Duration
35s
Rest
6/10
RPE

📖 Detailed description

Feet shoulder-width apart, descend slowly by pushing your hips back, then rise with control. Keep your chest open, your core engaged, and the descent intentionally slower.

💡 Execution tips

  • Time under tension is key here; do not rush the movement.

⚠️ Common mistakes

  • Dropping down quickly, bouncing at the bottom, rounding the back.

🔀 Variants

  • Squat on Wall Sit
  • Squat with Pause