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Paused Squat
advanced
Barbell
Back squat with a pause at the bottom to eliminate the stretch reflex and build strength.
Primary Muscles
Quadriceps
Glutes
Secondary Muscles
Hamstrings
Core
Lower back
Instructions
Perform a back squat, pause at the bottom for 2-3 seconds without relaxing, then drive up with full force.
Common Mistakes
Relaxing at the bottom, shifting weight during pause, not maintaining depth.
Variations
- Paused Front Squat
- Pin Squat
- Box Squat