BackLibrary
Appears in642 Workouts*

Pause Squat

Build strength & stability! This squat variation adds a pause to maximize muscle engagement. Feel the burn & improve your form.

The Pause Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and lower back. No equipment needed: it uses just your bodyweight.

Mr. Grey
JustGains_XY
@JustGains_XY

Pause Squat Muscles Worked

Primary

Quads (quadriceps femoris); Glutes (gluteus maximus)

Secondary

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

Pause Squat Variations and Alternatives

How to do the Pause Squat

  1. Stand with your feet shoulder-width apart. You can extend your arms out straight in front of you for balance.

  2. Begin by slowly lowering your body as if you are sitting back into a chair. Keep your chest up, your spine neutral, and ensure your knees do not go past your toes.

  3. Lower down until your thighs are parallel to the ground, or as low as you can go without compromising form.

  4. Once you reach the bottom of the squat position, pause and hold for 2-5 seconds.

  5. After the pause, push through your heels and engage your glutes to bring yourself back up to the starting position.

  6. Repeat the exercise for the desired number of reps and sets.

Remember to breathe in as you lower down and breathe out when you push back up. Adjust the pause duration and the number of reps and sets according to your fitness level.

If you choose to add weight, holding a barbell on your upper-back or using dumbbells can make this a weighted exercise, increasing the difficulty.

---

Pause Squat FAQs

What muscles does the Pause Squat work?

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

What equipment do you need for the Pause Squat?

None. The Pause Squat is a bodyweight exercise, so you can do it anywhere.

Is the Pause 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 Pause Squat go on?

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

What are some Pause Squat variations and alternatives?

Similar exercises include the Barbell Pause Deadlift, Barbell Pause Front Squat, Barbell Pause Full-Squat and Barbell Sumo Paused Deadlift.

Training calculators

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