Quads · Compound movement
Pause Squat
A compound exercise that targets the quads with secondary work in glutes, hamstrings. Performed with barbell, 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 a related movement if equipment, recovery, or progression demands it.
Use this exercise in a program
The Pause Squat fits naturally into hypertrophy and strength splits that prioritize quads volume.
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