LEGS · COMPOUND
Pause Squat
A squat with a controlled pause at the bottom before standing.
Primary musclesQuads, Glutes
Secondary musclesCore, Adductors
EquipmentBarbell, Rack
DifficultyIntermediate · Squat
How to perform
- Descend with the bar balanced over the mid-foot.
- Pause briefly at your controlled depth without relaxing the trunk.
- Drive upward while maintaining position.
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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