Pause Squat

Muscles Worked

How to Perform

1. 1

   Set up exactly as you would for a standard squat — bar on upper traps, feet shoulder-width, toes slightly out.

2. 2

   Descend under control to full depth. At the bottom, hold a dead-stop pause for 2-3 seconds without relaxing your brace.

3. 3

   Maintain tension through your quads, glutes, and core during the pause — do not sink or bounce.

4. 4

   Drive up explosively from the paused position, pressing the floor away through your whole foot.

5. 5

   Use lighter weight than your regular squat. The pause eliminates the stretch reflex, which is the entire point.

Common Mistakes

• Letting your knees cave inward (valgus collapse). Cue yourself to push your knees out over your toes.

• Rising hips-first out of the hole ("good morning squat"), which shifts load onto your lower back. Lead with your chest.

• Cutting depth short. If you cannot hit parallel, reduce the weight or work on ankle and hip mobility.

Pro Tips

• Before each rep, take a deep breath into your belly (not your chest), brace your core like someone is about to punch you in the stomach, and hold that brace throughout the rep.

• Cue: "Spread the floor apart" with your feet. This externally rotates your femurs, activates your glutes, and keeps your knees tracking correctly.

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