Pause Squat
BarbellStrength
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The Pause Squat is a barbell back squat variation where you lower under load, pause at the bottom for 2-3 seconds to eliminate the stretch-reflex bounce, then drive back up explosively. Its primary purpose is to build quad, glute, and posterior chain strength while improving squat depth, positional stability, and control out of the bottom. It mainly targets the quads and glutes, with the hamstrings and back working hard to hold position during the pause, making it ideal for lifters at any level who want to fix sticking points and build raw strength off the bottom. It requires a barbell and squat rack.
How to Perform Pause Squat
- 1Set a barbell in a squat rack at upper-chest height. Step under it and position the bar across your upper traps (or slightly lower for a low-bar grip), hands gripping the bar just outside shoulder-width.
- 2Unrack the bar, step back, and set your feet shoulder-width apart with toes slightly turned out. Brace your core and keep your chest up.
- 3Inhale deeply, then bend your knees and hips to lower into a squat, keeping the bar tight to your back, until your thighs are parallel to the ground or slightly below.
- 4Pause at the bottom for 2-3 seconds, keeping the bar stable and tension in your legs and back — don't relax or let the bar shift.
- 5Drive explosively through your heels to stand back up, exhaling as you extend your hips and knees to lockout.
- 6Re-rack the bar after your final rep by walking forward until the hooks catch it.
- 7Key form tips: Keep the bar directly over your mid-foot throughout, and keep your chest up during the pause so the bar doesn't drift forward. Common mistakes: Losing tightness during the pause, letting the bar shift off your back, or bouncing out of the bottom instead of pausing under control.