Exercise library · Quads

Pause Squat

Equipment

Barbell

Level

Beginner

Type

Compound

Main

Quads

How to do it

1. Set up as for a back squat with the bar on your upper back.
2. Squat down and hold the bottom position for 2 to 3 seconds while staying tight.
3. Drive straight up out of the pause.

Muscles worked

Main: Quads
Also works: Calves, Glutes, Hamstrings, Lower back