Pause squat

Muscle group

Legs

Equipment

Barbell

Primary muscles

Glutes, Quadriceps

1. Position a barbell securely across your upper back, stand with your feet shoulder-width apart, and brace your core tightly.
2. Descend into a full-depth squat under control, maintaining an upright chest and keeping your weight balanced evenly across your feet.
3. Hold a complete standstill at the bottom position for a prescribed pause (typically 2 to 3 seconds) without letting your muscles relax.
4. Drive explosively upward through your heels to return to the starting position, exhaling as you lock out the repetition.