A barbell back squat performed with a controlled pause at the low point to increase time under tension for the quadriceps and gluteus maximus.
How to do the Pause Squat (Barbell)#
- Place the barbell across your upper back and stand with feet about shoulder-width apart.
- Brace your core and keep your chest lifted as you sit back and bend your knees to descend to a comfortable squat depth.
- Hold a still pause at the bottom while maintaining tension through your legs and torso.
- Drive through your heels to extend the hips and knees and return to standing.
- Re-establish your setup between reps and repeat, keeping the pause consistent each repetition.
Muscles worked#
- Primary: Quads, Glutes
- Secondary: Adductors, Hamstrings, Calves, Abs, Lower back
Common mistakes#
- Leaning the torso forward instead of maintaining an upright posture.
- Allowing the knees to cave inward during the descent or pause.
- Shifting weight onto the toes rather than through the heels/midfoot.
- Using the pause to relax instead of keeping muscular tension.
