Pause Squat

Quads, Glutes, HamstringsBarbell

A barbell squat variation featuring a mandatory freeze in the bottom position. Builds leg power and core strength while eliminating momentum.

How to do it

1Barbell on your upper back, unrack the weight, and step back into position.

2Set your feet shoulder-width apart or slightly wider, turning your toes slightly out.

3Lower smoothly into a squat until your thighs are parallel to the floor, keeping your back flat.

4Hold a dead stop at the bottom for 2–3 seconds while staying completely braced.

5Explode back up to the starting position by driving through your legs and glutes.

Common mistakes

Relaxing your core and bouncing at the bottom, putting your spine at risk.

Cutting the pause short or bouncing, defeating the purpose of the drill.

Leaning excessively forward during the pause, shifting load from your legs to your back.

Breathing

Inhale before descending, hold your breath through the pause, and exhale as you drive up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.