Pause Squat
10 reps
Squat to parallel, hold for a beat, then stand up.
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QUADS
Pause Squat
A back squat with a deliberate pause at the bottom of every rep. Holding that low position kills momentum and adds time under tension, which builds strength out of the hole and reinforces solid squat positioning.
How to do it
- 1
Stand with feet shoulder-width apart and the bar resting across your upper back in an overhand grip.
- 2
Bend your hips and knees to lower until your thighs reach parallel, keeping your spine neutral.
- 3
Pause and hold the bottom for one to two seconds.
- 4
Drive back up to standing.
- 5
Keep the pause fully controlled rather than bouncing out of it.