Legs · Compound

Pause Squat

A back squat with a two-second pause at the bottom to build strength out of the hole.

MAIN MUSCLE
Quads, Glutes
ALSO WORKS
Adductors, Core
EQUIPMENT
Barbell
LEVEL
Advanced
REPS
3-6
TEMPO
3-2-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Set up as for a back squat and brace.

  2. Squat to your normal depth under control.

  3. Hold the bottom position for two seconds while staying tight.

  4. Drive up explosively to stand.

COMMON MISTAKES

  • Knees caving inward; push them out in line with the toes.
  • Heels lifting or weight shifting to the toes; keep pressure through the mid-foot.
  • Losing the brace at the bottom; take a big breath and hold it through the hardest part.

TIPS

  • Sit between your hips, not back onto a chair, and drive up with chest and hips together.

QUESTIONS

Which muscles does Pause Squat work?

The main muscle is Quads, Glutes. It also works Adductors, Core.

How many reps should I do?

FORGE suggests 3-6 reps for Pause Squat. The app adjusts sets and reps to your goal and level.

What can I do instead of Pause Squat?

These train the same muscles: Barbell Back Squat, Box Squat, Front Squat.