Pause Squat

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Adductor Magnus
• Biceps Femoris
• Semitendinosus
• Semimembranosus
• Soleus

Holds

• Erector Spinae
• Multifidus
• Rectus Abdominis
• Transversus Abdominis

Equipment

• Barbell
• Squat Rack

Technique

1. Set the bar on your upper back, unrack it and set your stance.
2. Brace and squat down to your usual depth.
3. Hold the bottom position completely still for one to three seconds, staying tight.
4. Drive up from the dead stop without bouncing.

Cues

• Stay braced during the pause; do not relax into the bottom.
• Count the pause the same way every rep.
• Use noticeably less weight than your regular squat.
• Set the safety pins just below your lowest depth before loading the bar.

Common mistakes

• Losing tension and sinking deeper during the pause.
• Cutting the pause short to bounce out.
• Rounding the back while holding the bottom.

Alternatives

• Barbell Back Squat
• Barbell Box Squat