NOW Fitness · Exercise library
Pause Squat
- Main muscle
- Quadriceps
- Muscle group
- Legs
- Equipment
- Barbell
How to do it
- 1Set the bar on your upper back and unrack it with a firm grip.
- 2Brace your core and squat down until your hips drop below your knees.
- 3Pause motionless at the bottom for one to two seconds.
- 4Drive through your feet to stand back up without bouncing.
- 5Keep your chest up and knees tracking over your toes.
Coaching cues
- Hold the pause dead still
- No bounce out of the bottom
- Drive through the floor
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