Pause Squat

A barbell squat variation with a deliberate pause at the bottom, eliminating the stretch reflex to build strength from a dead stop.

How to do it

1. Unrack a barbell and rest it across your upper back.
2. Stand with feet shoulder-width apart.
3. Squat down until your thighs are parallel to the floor.
4. Hold the bottom position for 2-3 seconds.
5. Drive through your heels to stand back up.
6. Repeat for the desired number of reps.

Tips

• 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.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Erector spinae, Glutes (medius), Hamstrings