Pause Squat
intermediate Compound
Primary Quads
Secondary
Glutes Hamstrings Core
Equipment
barbell rack
Table of Contents
Set up as you would for a back squat. Descend to the bottom position and hold for a 2-3 second pause, maintaining tension throughout your body. After the pause, drive up explosively without bouncing out of the hole.
Pro Tips
- Stay tight during the pause — don’t relax at the bottom
- Count a full 2-3 seconds; most people rush the pause
- Use 10-20% less weight than your regular squat
Variations & alternatives
Useful tools
Programs that use this exercise
Learn more
Track Pause Squat in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
