Quads · Compound movement
Pause Squat
A compound exercise for the quads, with the glutes and hamstrings working too. You need a barbell and a squat rack.
Looping the start and end of the movement.
Primary muscle
Quads
Secondary muscles
Glutes, Hamstrings
Equipment
Barbell
Difficulty
Advanced
How to perform the Pause Squat
- Set up and unrack exactly as you would for a back squat, with the bar on the upper traps or across the rear delts.
- Descend under full control to your target depth, which is typically at or just below parallel at the hip crease.
- Hold a deliberate, motionless pause of two to three seconds at the bottom, staying tight and braced with no bouncing.
- The pause kills the stretch reflex, so you must generate the drive out of a dead-stop position rather than rebounding.
- Keep the bar path vertical over the mid-foot during the pause and do not let the chest cave or the hips shift back.
- Drive powerfully out of the hole after the pause, standing tall with the hips and chest rising together.
Suggested working range: 3–6 reps. Default progression: linear.
Common mistakes
- •Bouncing out of the bottom instead of holding a full, motionless pause at depth.
- •Shortening the pause to under a second, which defeats the point of killing the stretch reflex.
- •Letting the chest cave or the hips shift back during the static pause.
- •Relaxing the brace during the pause and losing tightness before the drive up.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Pause Squat fits into hypertrophy and strength splits that prioritize quads volume.
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