{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Tempo Squat",
      "kind": "common"
    },
    {
      "text": "Slow Squat",
      "kind": "common"
    },
    {
      "text": "3-1-1 Squat",
      "kind": "common"
    },
    {
      "text": "Tempo Air Squat",
      "kind": "common"
    },
    {
      "text": "​3-1-1 Squat",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "soleus",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion",
          "plantarflexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength",
      "mobility"
    ],
    "movement_patterns": [
      "squat"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic",
      "eccentric-emphasis"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": []
  },
  "external_ids": {
    "wger": "1963"
  },
  "id": "oec:bodyweight-tempo-squat",
  "instructions": {
    "setup": [
      "Stand tall with your feet roughly shoulder-width apart and your toes angled slightly outward.",
      "Brace your core and extend your arms in front of your chest for balance."
    ],
    "steps": [
      "Initiate the descent by breaking simultaneously at the hips and knees.",
      "Lower your body slowly over a strict three-second count until your hip crease drops below the top of your knees.",
      "Pause motionless in the bottom position for a full one-second count without losing core tension.",
      "Drive through your midfoot to stand up at a normal, controlled speed.",
      "Fully extend your hips and knees at the top before beginning the next repetition."
    ],
    "breathing": "Inhale deeply into your abdomen on the slow descent, hold your breath through the pause, and exhale as you drive back to standing.",
    "cues": [
      "Count your descent: three, two, one.",
      "Own the bottom position.",
      "Keep your chest proud and knees tracking your toes."
    ],
    "common_faults": [
      {
        "fault": "Rushing the eccentric tempo as fatigue sets in.",
        "correction": "Use an internal or audible metronome count to ensure a true three-second descent on every rep."
      },
      {
        "fault": "Collapsing tension or bouncing out of the bottom position.",
        "correction": "Stay actively braced and come to a complete, controlled stop for the prescribed pause."
      },
      {
        "fault": "Heels lifting off the floor during the descent.",
        "correction": "Maintain balanced pressure across your entire foot, driving knees outward to make room for hip depth."
      }
    ],
    "safety": {
      "precautions": [
        "Descend only to a depth you can maintain with a neutral spine."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "tempo",
          "duration",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Bodyweight Tempo Squat",
  "previous_ids": [
    "oec:slow-squat"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Slow Squat",
        "url": "https://wger.de/en/exercise/1963/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Anon#2"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:bodyweight-squat"
    },
    {
      "type": "progression-of",
      "target": "oec:bodyweight-squat"
    },
    {
      "type": "substitute-for",
      "target": "oec:bodyweight-squat"
    }
  ],
  "setup": {
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "A bilateral bodyweight squat performed with an intentionally slowed eccentric phase and a brief pause at the bottom to maximize time under tension and movement control."
}