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
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
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.
Stay tight in the hole
Count the pause
Drive straight up
Relaxing and losing the brace during the pause
Shortening the pause as fatigue sets in
Using back-squat loads without reducing weight
Use noticeably lighter loads than your regular back squat.
Squat inside a rack with safeties set.