HyperBody
Exercise library · Legs

Pause Squat.

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

IntermediateBarbell
Pause Squat
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Quadriceps · Glutes
Secondary
Hamstrings
The play-by-play

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

What separates good from great

Pro cues.

  • Stay tight during the pause

  • Do not relax at the bottom

  • Use lighter loads than a normal squat