Step by step instructions, muscle activation and variants for the Paused Barbell Squat.
The paused barbell squat is a tempo squat variation that requires you to pause at the bottom of the movement. The brief hold increases time under tension, improves positional strength, and builds greater awareness of proper squat mechanics.
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The Paused Barbell 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.