BackLibrary
Appears in642 Workouts*

Barbell Pause Full-Squat

Build strength & power! Master the Barbell Pause Full-Squat. Deep squat with a pause to enhance muscle control and stability.

The Barbell Pause Full-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and core. You'll need: barbell.

Barbell Pause Full-Squat demo video 2
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Barbell
Barbell

Barbell Pause Full-Squat Muscles Worked

Primary

Quads (quadriceps femoris); Glutes (gluteus maximus)

Secondary

Spinal Erectors (erector spinae); Abdominals (rectus abdominis)

Barbell Pause Full-Squat Variations and Alternatives

How to do the Barbell Pause Full-Squat

  1. Step under a barbell so it rests comfortably across your upper back, then lift it off the rack and stand with feet shoulder-width apart.

  2. Take a deep breath in, brace your core tightly, and keep your chest proud and upright.

  3. Push your hips back and bend your knees to lower your body into a deep squat position.

  4. Hold your position at the very bottom of the squat for a count of two, staying completely stable.

  5. Drive firmly through your whole foot to push yourself back up to the starting position as you exhale.

Barbell Pause Full-Squat FAQs

What muscles does the Barbell Pause Full-Squat work?

The Barbell Pause Full-Squat mainly works the quads and glutes & hips, with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.

What equipment do you need for the Barbell Pause Full-Squat?

Barbell.

Is the Barbell Pause Full-Squat a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Pause Full-Squat go on?

It belongs on leg day in a push/pull/legs routine.

What are some Barbell Pause Full-Squat variations and alternatives?

Similar exercises include the Barbell Jefferson Squat, Barbell Zercher Hold Squat, Box Barbell Squat and Barbell Clean-Grip Elevated-Heel Squat.

Training calculators

Work out the numbers behind your training before your next session.