Legs
Slow Squat
A controlled, bodyweight movement designed to maximize time under tension for superior quad development and stability.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and your toes pointed slightly outward.
Engage your core and maintain a neutral spine as you begin to lower your hips back and down.
Count a full five seconds during the descent, ensuring your knees track in line with your toes.
Pause for one second at the bottom of the movement when your thighs are parallel to the floor.
Drive through your midfoot to return to the starting position over another five-second count.
Maintain constant tension by stopping just short of fully locking your knees at the top.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rushing the concentric phase instead of maintaining a slow, steady tempo.
- Allowing the heels to lift off the ground during the deep portion of the squat.
- Rounding the lower back or collapsing the chest forward under fatigue.
- Letting the knees cave inward during the ascent or descent.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.