Step by step instructions, muscle activation and variants for the Goblet Squat with Pause.
A dumbbell goblet squat with a deliberate pause at the bottom of each rep, increasing time under tension for the quads and glutes. The pause reinforces proper squat depth, an upright torso, and eliminates momentum from the movement.
The Goblet Squat with Pause 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.
