Pause Squat
A barbell back squat with a deliberate 2–3 second pause in the bottom position. Builds strength and control out of the hole by removing the stretch reflex.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Adductors
- Lower Back (Erector Spinae)
- Transverse Abdominis
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Set up exactly as for a barbell back squat, bar on the upper back and feet about shoulder-width apart, with safeties set just below depth.
Brace and squat down under control to your normal depth.
Hold the bottom position for 2–3 seconds while staying tight.
Drive up out of the pause without bouncing or relaxing first.
Stand fully and reset your breath before the next rep.
Breathing: Inhale and brace at the top, hold through the pause and exhale near the top of the ascent.
Coaching tips
Stay tight in the hole
Count the pause
Drive straight up
Common mistakes
Relaxing and losing the brace during the pause
Shortening the pause as fatigue sets in
Using back-squat loads without reducing weight
Safety notes
Use noticeably lighter loads than your regular back squat.
Squat inside a rack with safeties set.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.