LEGS · COMPOUND
Pause Goblet Squat
A goblet squat with a brief controlled pause at the bottom.
Primary musclesQuads, Glutes
Secondary musclesCore, Adductors
EquipmentDumbbell or kettlebell
DifficultyBeginner · Squat
How to perform
- Brace and descend while keeping the weight close.
- Pause without relaxing the trunk.
- Drive through the floor to stand.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the quads as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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