Tempo Goblet Squat (3-0-3-1)

Alternatives

• Goblet Squat
• Deficit Squat
• Wall Sit

Summary

The tempo goblet squat adds a specific tempo to the movement, increasing time under tension. The slow descent and ascent enhance control, strength, and muscle activation in the quads.

Benefits of the Tempo Goblet Squat (3-0-3-1)

• Increases time under tension for muscle growth
• Improves control and squat form
• Enhances core engagement and stability
• Great for building mental focus and patience
• Effective with moderate or light weights

Tempo Goblet Squat (3-0-3-1) Muscles Worked

1. Primary: Quadriceps
2. Secondary: Glutes, Hamstrings, Core

Instructions

1. Hold a weight at your chest in goblet position
2. Lower into a squat over 3 seconds (slow descent)
3. Pause for 0 seconds at the bottom
4. Stand up over 3 seconds (controlled ascent)
5. Pause for 1 second at the top before starting again
6. Maintain posture and alignment throughout
7. Repeat for the desired number of reps

Common Mistakes

1. Rushing the tempo and losing control
2. Letting the chest fall forward
3. Pausing in the wrong parts of the movement
4. Using too much weight and sacrificing form
5. Allowing knees to cave inward