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#
- 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 (Quadriceps Femoris), Glutes (Gluteus Maximus)
- Secondary: Adductors (Adductor Magnus, Longus & Brevis (Hip Adductors)), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Calves (Gastrocnemius & Soleus), Abs (Rectus Abdominis), Lower back (Erector Spinae)
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.
How much should you squat?#
What the average squat actually is, and what counts as beginner, intermediate, advanced, or elite at your bodyweight — for men and women, in kg and lbs.
