Pause Front Squat
10 reps
Front rack the bar, squat to parallel, hold, then stand.
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QUADS
Pause Front Squat
The pause front squat inserts a deliberate stop at the bottom of a front squat, killing momentum and forcing the quads and core to hold tension in the deepest position. The bar sitting on the front of the shoulders keeps you upright and honest. It builds bottom-end strength and cleaner squat mechanics.
How to do it
- 1
Set your feet shoulder-width apart and rack the barbell across the front of your shoulders.
- 2
Grip the bar just outside your shoulders with an underhand hold and elbows high.
- 3
Bend your hips and knees to lower until your thighs reach parallel, keeping your spine neutral.
- 4
Hold the bottom position for one to two seconds.
- 5
Drive back up to standing under control.
- 6
Repeat for your prescribed reps.