Barbell
Pause squat
Pause squat mainly works your quads and glutes. It also helps your inner thighs, abs, and lower back.
Step by step
- Brace your core and squat down under control.
- Pause for two seconds at the bottom, staying tight.
- Drive up through your feet, chest up.
What you should feel
Your thighs and glutes working hard from the bottom; your lower back and knees should not hurt.
Common mistake
Relaxing and bouncing out of the hole; stay tight during the pause.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Hack squatQuads
Goblet squatQuads, Glutes
Dumbbell front squatQuads, Glutes
Slow goblet squat (3 s down)Quads, Glutes
Bodyweight squatQuads, Glutes
Slow squat (3 s down)Quads, GlutesQuestions
What muscles does the pause squat work?
Pause squat mainly works your quads and glutes. It also helps your inner thighs, abs, and lower back.
Can I do the pause squat at home?
Not easily, it needs this: barbell. At home, try instead: goblet squat, dumbbell front squat, and slow goblet squat (3 s down).
How many sets and reps of the pause squat?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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