Exercise guide
Bodyweight Slow To Explosive Squats
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
This variation combines a slow eccentric phase to increase time under tension with an explosive concentric phase to develop power and fast-twitch muscle fiber recruitment. It effectively targets the entire lower body while improving neuromuscular efficiency and core stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and toes pointed slightly outward.
- Engage your core and keep your chest upright with your gaze forward.
- Position your arms straight out in front of you or hands behind your head for balance.
How to do it
- Inhale and lower your hips slowly over a 3-4 second count until your thighs are at least parallel to the floor.
- Pause briefly at the bottom to eliminate momentum and prepare for the drive.
- Exhale and drive through your heels as fast as possible to return to a standing position, finishing with a powerful glute squeeze.
- Immediately transition into the next slow descent, maintaining a rhythmic but controlled tempo.
Form checklist
- Keep your heels glued to the floor during the slow lowering phase.
- Ensure your knees track in line with your toes and do not cave inward.
- Maintain a neutral spine and avoid rounding your lower back at the bottom.
- Land softly and absorb the impact through your midfoot if your feet leave the ground.
Pro tips
- Focus on the 'mind-muscle' shift: be incredibly deliberate on the way down and violently fast on the way up.
- Drive your arms downward as you explode upward to generate more vertical force and core engagement.
Make it harder
- Turn the explosive phase into a full vertical jump, landing softly and immediately starting the slow descent.
- Increase the eccentric (lowering) phase to 6 seconds to maximize metabolic stress.
Frequently asked
- What muscles does the bodyweight slow to explosive squats work?
- The bodyweight slow to explosive squats primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the obliques as secondary muscles.
- What equipment do you need for the bodyweight slow to explosive squats?
- The bodyweight slow to explosive squats requires no equipment — just your body weight.
- Is the bodyweight slow to explosive squats good for beginners?
- The bodyweight slow to explosive squats is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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