Step by step instructions, muscle activation and variants for the Pause Squat.
A barbell squat variation where you hold a dead stop at the bottom of the movement, eliminating elastic energy storage and maximizing time under tension in the quadriceps and glutes. The pause forces you to develop strength out of the hole without the benefit of the stretch-shortening cycle.
Common mistakes content is coming soon.
The Pause Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.