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Last updated March 5, 2026
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QuadricepsglutesHamstrings
Pause Squat (Barbell)
Perform a barbell back squat with a deliberate 2-3 second pause at the bottom. Eliminates the stretch reflex and builds strength out of the hole.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- High
- Hypertrophy
- High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quadsglutes (max)
Secondary
hamstringslower backdeep abs / corecalves
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Set the barbell at upper back height in a squat rack.
- Position the bar on your upper traps (high bar) or rear delts (low bar).
- Grip the bar with a comfortable width and unrack it.
- Step back 2-3 steps and set your feet shoulder-width apart with toes slightly out.
- Step 2Execution
- Take a deep breath and brace your core hard.
- Initiate the squat by pushing your hips back and bending your knees.
- Descend in a controlled manner to full depth.
- At the bottom position, PAUSE for 2-3 seconds while maintaining full body tension.
- Do NOT relax at the bottom; keep your core braced and back tight.
- After the pause, drive up explosively through your heels.
- Stand fully upright and squeeze your glutes at the top.
- Step 3Tips
- Use lighter weight than your regular squat; start at 70-80% of your 1RM.
- The pause eliminates the stretch reflex, making the concentric portion harder.
- Focus on staying tight during the pause; this builds positional strength.
- Excellent for improving squat technique and building power out of the hole.
- Keep your chest up and knees tracking over your toes throughout.