All training resources
Exercise guide
Pause Squat
A barbell squat variation with a deliberate pause at the bottom, eliminating the stretch reflex to build strength from a dead stop.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · erector spinae · gluteus medius · hamstrings
- Goals
- hypertrophy · strength
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Unrack a barbell and rest it across your upper back.
- Stand with feet shoulder-width apart.
- Squat down until your thighs are parallel to the floor.
- Hold the bottom position for 2-3 seconds.
- Drive through your heels to stand back up.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Stay braced and tight during the pause rather than relaxing.
- Avoid collapsing forward or rocking as you hold the bottom.
- Use lighter loads than your regular squat to maintain crisp form.