Pause Squat

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Place the barbell securely on your upper back, step back, and set your feet slightly wider than hip-width.
• Inhale deeply, brace your core, and sit your hips back and down to descend under control.
• Pause completely at the bottom of the squat for a full second, maintaining upright posture and hip tension.
• Drive hard through the mid-foot to stand back up, keeping the knees tracking in line with the toes.

Common mistakes

• Bouncing at the bottom to start the ascent rather than holding a complete, static pause.
• Allowing the torso to collapse forward or the chest to drop during the pause.
• Relaxing the core or hips at the bottom, which leads to a loss of spinal alignment.

Frequently asked questions

How deep should I go before pausing in the squat?

You should squat to your full range of motion, typically below parallel, and pause at the absolute bottom of the lift.

Why do my knees cave in when I start to ascend?

Knee cave often happens due to weak glutes or losing tension at the bottom; focus on actively pushing your knees outward.

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