Pause Squat.

How to do it.

1. Step 01

   Set the bar on the upper back and unrack

2. Step 02

   Descend to a full squat depth

3. Step 03

   Pause for two to three seconds at the bottom

4. Step 04

   Stay braced and upright during the pause

5. Step 05

   Drive up to a full standing position

6. Step 06

   Reset before the next rep

Pro cues.

• Stay tight during the pause

• Do not relax at the bottom

• Use lighter loads than a normal squat

Questions, answered.

What is the Pause Squat?

Back squat with a pause at the bottom to build strength out of the hole.

What muscles does the Pause Squat work?

The Pause Squat primarily works your quadriceps and glutes. It also recruits your hamstrings as secondary movers.

What equipment do I need for the Pause Squat?

You need a barbell to perform the Pause Squat.

How many sets and reps should I do for the Pause Squat?

A typical prescription for the Pause Squat is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Pause Squat good for beginners?

The Pause Squat is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.