Pause Squat
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The Pause Squat is a bodyweight strength exercise where you lower into a squat position, pause at the bottom for 2-3 seconds to eliminate momentum, then drive up explosively. Its primary purpose is to build quad, glute, posterior thigh, and back strength while improving squat depth, stability, and control. Ideal for beginners to advanced athletes seeking better form and power without equipment.
How to Perform Pause Squat
- 1Stand with feet shoulder-width apart, toes slightly turned out, arms at sides or crossed over chest.
- 2Engage core, keep chest up and gaze forward, retract shoulder blades.
- 3Inhale deeply, then bend knees and hips to lower into a squat until thighs are parallel to ground or slightly below.
- 4Pause at the bottom for 2-3 seconds, maintaining tension without relaxing.
- 5Exhale forcefully as you drive through heels to stand back up, fully extending hips and knees.
- 6Repeat for desired reps, keeping movements controlled.
- 7Key form tips: Keep knees tracking over toes, avoid rounding back or letting knees cave in; maintain upright torso throughout; use the pause to build strength and control, not momentum. Common mistakes: Partial depth, rushing the pause, or leaning forward.