{"id":6195,"date":"2026-05-03T12:38:31","date_gmt":"2026-05-03T04:38:31","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&#038;p=6195"},"modified":"2026-05-27T20:27:17","modified_gmt":"2026-05-27T12:27:17","slug":"tempo-squats","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/en\/exercise\/tempo-squats\/","title":{"rendered":"Tempo Squats"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">A variation of the squat that emphasizes time under tension (TUT) by following a specific 3-1-1 movement rhythm.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Execution Standards:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>The Descent<\/strong>: Lower your hips slowly and under control for a full 3 seconds.<\/li>\n\n\n\n<li><strong>The Pause<\/strong>: Hold the bottom position for 1 second, maintaining full core and leg tension.<\/li>\n\n\n\n<li><strong>The Drive<\/strong>: Explode back up to the starting position in 1 second.<\/li>\n\n\n\n<li><strong>The Reset<\/strong>: Brief pause at the top before immediately beginning the next 3-second descent.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>200+ FCS Combat Application:<\/strong> Eliminates reliance on momentum and &#8220;bouncing&#8221; out of the hole, building the raw structural strength needed for clinch control and explosive level changes.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A variation of the squat that emphasizes time under tension (TUT) by following a specific 3-1-1 movement rhythm. Execution Standards: 200+ FCS Combat Application: Eliminates reliance on momentum and &#8220;bouncing&#8221; out of the hole, building the raw structural strength needed for clinch control and explosive level changes.<\/p>\n","protected":false},"featured_media":0,"template":"","meta":{"_acf_changed":true},"equipment":[681,649,655],"exercise_category":[695],"target_muscle":[],"class_list":["post-6195","exercise","type-exercise","status-publish","hentry","equipment-bodyweight","equipment-dumbbell","equipment-kettlebell","exercise_category-strength-conditioning"],"acf":[],"_links":{"self":[{"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/exercise\/6195","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/exercise"}],"about":[{"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/types\/exercise"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/media?parent=6195"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/equipment?post=6195"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/exercise_category?post=6195"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/target_muscle?post=6195"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}