Brace collapses during the pause
Core decompresses at the bottom; the spine is loaded in flexion.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Squat · Lower Body
Tempo Squat (3-1-1)
Coaching cues
- 3-second descent — feel every inch of the movement
- 1-second pause at the bottom — maintain full brace
- 1-second drive to the top — controlled power
- Removes the stretch reflex; builds true strength at depth
Common faults 2
Heels rise on the slow descent
Ankle mobility deficit amplified by the 3-second eccentric.
Overactive muscles
SoleusGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch↗