Procaryote
Hip · Strengthening

Three-Phase Dynamic Squat

Three-phase dynamic squat, 3 sets, 8 repetitions, tempo 3-1-3

Illustration of the Three-Phase Dynamic Squat exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Tempo: 3-1-3 (descend over 3 seconds, hold at the bottom for 1 second, ascend over 3 seconds)

Description: Stand with feet shoulder-width apart, legs straight, and torso upright. Slowly bend the hips and knees by pushing the pelvis backward, keeping heels on the ground and maintaining a neutral back, until the knees are aligned with the feet. Hold the bottom position for one second, then slowly return to the standing position.

Tips: Keep your gaze straight ahead and contract your gluteal muscles to protect your knees. Ensure that your knees do not pass the line of your toes.

Progression: Gradually increase the number of repetitions or add a light load as the movement becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Standing, feet shoulder-width apart, legs straight
Clinical goal
Strengthening of hip and leg muscles
Also known as
slow squat, controlled leg flexion, three-phase squat

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Hip

U-shaped Hip Flexion with Elastic BandU-shaped hip flexion with elastic band, 3 sets, 10 repetitions per leg Unilateral Glute Bridge on the FloorUnilateral glute bridge on the floor, 3 sets, 10 repetitions per leg, hold 2 seconds at the top Unilateral Hip ThrustUnilateral hip thrust, 3 sets, 10 repetitions per leg, hold 2 seconds at the top Wall Dynamic BridgeWall dynamic bridge, 3 sets, 12 repetitions Wall Sit with Knee RaiseWall sit with knee raise, 3 sets, 10 repetitions per leg, hold 2 seconds at the top Weighted SquatWeighted squat, 3 sets, 8 repetitions, moderate load suitable 90/90 Hip Lift90/90 Hip Lift, 3 sets, 10 repetitions, hold 2 seconds at the top Airex Balance with Hip FlexionAirex balance exercise with hip flexion, 3 sets, 10 repetitions per leg

See all hip exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.