Slow squat (3 s down): How to Do It, Muscles Worked

Step by step

Stand tall, feet shoulder-width, core tight.
Lower for a slow count of three.
Stand up steadily without bouncing.

What you should feel

Your thighs and glutes burning as you lower slowly; your knees should not ache.

Common mistake

Rushing the way down; count three seconds in your head.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Quads Glutes

Helps

Inner thighs Abs

Equipment

Body weight

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Back squatQuads, Glutes

Front squatQuads, Glutes

Hack squatQuads

Goblet squatQuads, Glutes

Dumbbell front squatQuads, Glutes

Slow goblet squat (3 s down)Quads, Glutes

Questions

What muscles does the slow squat (3 s down) work?

Slow squat (3 s down) mainly works your quads and glutes. It also helps your inner thighs and abs.

Can I do the slow squat (3 s down) at home?

Yes. You only need your body weight and a little floor space.

How many sets and reps of the slow squat (3 s down)?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your quads

Slow squat (3 s down)