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Barbell Pause Half-Squat

Build strength & stability! The Barbell 2-Sec Hold Squat adds a pause to increase muscle time under tension. Level up your squat!

The Barbell Pause Half-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 and weight plates.

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Required Equipment

Barbell
Barbell
Weight Plates
Weight Plates

Barbell Pause Half-Squat Muscles Worked

Primary

Quads (quadriceps femoris); Glutes (gluteus maximus)

Secondary

Spinal Erectors (erector spinae); Deep Core (transverse abdominis)

Barbell Pause Half-Squat Variations and Alternatives

How to do the Barbell Pause Half-Squat

  1. Setup:

    • Begin by setting the barbell at about chest height on a rack. Load the appropriate weight plates onto the barbell.

  2. Positioning:

    • Stand facing the barbell. Bend at your knees and hips to grip the bar with both hands, just outside your shoulders.

    • Position the barbell comfortably on your upper back, just below the base of your neck. Ensure it is balanced and secure.

    • Stand up to lift the barbell off the rack, taking a step or two back to clear the rack.

  3. Foot Placement:

    • Stand with your feet shoulder-width apart, toes pointing slightly outward. Ensure your weight is distributed evenly on your feet.

  4. Starting the Squat:

    • Begin to lower yourself by bending at your hips and knees. Keep your chest up and back straight.

    • As you descend, push your hips back as if you are sitting in a chair.

  5. Lowering Phase:

    • Lower your body until your thighs are parallel to the ground or as low as your flexibility allows.

    • Hold this position for 2 seconds. Focus on maintaining tension in your legs and core. Keep your knees in line with your toes throughout the movement.

  6. Rising Phase:

    • After the 2-second hold, drive through your heels to push your body back up to the starting position.

    • Keep your chest up and hips forward as you stand.

  7. Repetitions:

    • Complete the desired number of repetitions, ensuring good form throughout each rep.

  8. Ending the Exercise:

    • Once finished, carefully return the barbell to the rack, ensuring it is secure.

Tips:

  • Always warm up before starting your workout.

  • If you're new to this exercise, consider starting with a lighter weight or just the barbell until you master the form.

  • Focus on your breathing – inhale as you lower and exhale as you lift.

  • Keep your core engaged to support your spine throughout the movement.

Barbell Pause Half-Squat FAQs

What muscles does the Barbell Pause Half-Squat work?

The Barbell Pause Half-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 Half-Squat?

Barbell and weight plates.

Is the Barbell Pause Half-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 Half-Squat go on?

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

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

Similar exercises include the Barbell Bench Squat, Barbell Elevated-Heel Squat, Barbell Hack Squat and Barbell Low-Bar Squat.

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