Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of Pause Squat, times your rest and tells you when to add weight. Free, with no ads.
Coming soon toiPhone
Coming soon toAndroid
Muscles worked
| Main | Quadriceps, Gluteus maximus |
| Also | Adductors, Erector spinae |
Setup
Same stance and bar position as your back squat, about 80-85% of your usual working weight.
How to do it well
- Sit into the bottom and hold a full two count
- Stay tight: no sinking or relaxing in the hole
- Drive up hard without a bounce
Common mistakes
- Counting fast so the pause disappears
- Letting the chest drop during the hold
Free programs with Pause Squat
- Hypertrophy Block: Barbell (4 day)
- Strength Peak (4 day, 4 weeks)
- High-Frequency Bench and Squat (4 day)
- Squat Builder (4 day)
Similar exercises
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.