Pause Squat

A pause squat is a barbell squat with a deliberate stop at the bottom of the movement. It trains strength through the legs and hips, with the quadriceps and glutes doing most of the work, while your spinal erectors and core keep your torso stable under the bar.

Set up the same way you would for a normal back squat. Rest the bar across your upper back and rear shoulders. Grip the bar just outside shoulder width, pull your shoulder blades together, and stand tall. Place your feet in your usual squat stance, typically about shoulder width with your toes turned out slightly. Brace your core before you walk the bar out of the rack.

Descend by breaking at the hips and knees at the same time, keeping your torso stacked over your feet. Once you reach your deepest solid position, hold a strict 2-3 second pause. Stay braced in the hole and do not bounce. Then drive through your whole foot to stand back up without using momentum.

Take a big breath and brace your midsection at the top, then hold that pressure through the descent, the pause, and the ascent. Because the bar loads your spine, keep your core tight for the entire rep. For an easier version, use a goblet squat with a shorter pause. To make it harder, extend the pause while maintaining perfect posture and no bounce.

Fault: Relaxing at the bottom of the pause. Fix: Stay braced in the hole for the full 2-3 second hold; keep your ribcage down and your midsection engaged.

Fault: Bouncing out of the hole to start the ascent. Fix: Hold a strict pause with no rebound, then begin the drive up by pressing your feet into the floor.

Fault: Letting the torso fall forward during the pause. Fix: Brace before you descend and maintain that brace throughout the hold; think about keeping your chest up and your weight balanced over the middle of each foot.