Pause Squat
- Beginner
- Bodyweight
The pause squat is an ordinary squat with a deliberate stop at the bottom. You descend under control until the thighs are at least parallel, hold with the trunk braced, then stand. The pause removes the stretch reflex, so nothing helps you out of the hole and the quadriceps and glutes have to start the rep cold. The hold stays short, around a one-thousand-one count, and staying tight in the bottom position is what makes it work: lose the brace and the chest folds forward as you try to stand.
How to do the Pause Squat
- Stand with your feet slightly wider than hip width and toes turned out a little.
- Pull your shoulders down and back and brace your trunk.
- Push the hips back and bend the knees together to descend.
- Lower until your thighs are at least parallel, keeping the heels down.
- Hold the bottom position for about a second without relaxing.
- Press through the whole foot to stand and reset before the next rep.
Muscles worked
- Primary:
- Quads
- Secondary:
- Glutes, Hamstrings, Core, and Calves
Why train it
- Removes the stretch reflex, so the legs produce every bit of the force.
- Builds control and bracing at depth before external load is added.
- Needs no equipment, so it scales any bodyweight lower body plan.
Common mistakes
- Relaxing in the bottom position, which lets the chest fold forward on the way up.
- Bouncing out of the pause, which is the exact reflex the hold is meant to remove.
- Letting the heels lift, which shifts load onto the front of the knees.
- Holding far longer than a second, which fatigues the position instead of training it.
Frequently asked questions
What muscles does the Pause Squat work?
The Pause Squat trains the quads as the main target. Expect the glutes, hamstrings, core, and calves to take some of the load as well.
What equipment do I need for the Pause Squat?
None. The Pause Squat is a bodyweight movement, so your own weight is the resistance and floor space is the only requirement.
Is the Pause Squat suitable for beginners?
Yes. The Pause Squat is rated beginner: you are the load, so there is no weight to get wrong. Add reps or time only once the position holds from the first of them to the last.
Can I do the Pause Squat at home?
Yes, anywhere. There is nothing to buy and nothing to set up, which makes the Pause Squat one of the movements worth keeping for days you never reach a gym.
How many sets and reps of the Pause Squat should I do?
Three to four sets taken within a rep or two of failure. There is no weight to add here, so progress by slowing the lowering phase, pausing at the hardest point, or moving to a harder variation once you can clear 15 clean reps.
What are good alternatives to the Pause Squat?
Band Squat, Belt Squat, and Dumbbell Front Squat train the same primary muscles as the Pause Squat. Pick whichever one matches the equipment in front of you.