Pause Squat
How to do it
Starting position
- Rack the barbell below shoulder height
- Step under the barbell and rest it on your traps
- Set your feet shoulder-width apart and point your toes slightly outward
- Brace your abs and keep your chest up
Movement
- Push your hips back and slowly squat down
- Keep your knees pointing in the direction of your toes
- Pause at the bottom and feel the tension in your muscles
- Push through the floor to return to the starting position
Breathing
Inhale deeply as you squat down and exhale as you stand up.
Trainer tips
- Squat until your thighs are level with the floor
- Hold for 2-3 seconds at the lowest point
- Drive through your heels to stand up
Cautions
- If your back rounds, there is a risk of spinal injury, so maintain intra-abdominal pressure
- If your knees cave in, it can cause joint damage, so keep them in line with your toes
- Losing tension during the pause
- Letting the upper body collapse forward during the hold
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Adductors · Hamstrings · Abs |
| Equipment |  Bodyweight Barbell |
| Movement pattern | Squat |
| Rep range | 8–12 reps |
16 similar exercises
Representative exercise: Bodyweight Squat
- Bodyweight Squat
- Bodyweight Half Squat
- Bodyweight Arms Out Squat
- Bodyweight Supported Squat
- Bodyweight Heel Elevated Squat
- Exercise Ball Wall Squat
- Wide Air Squat
- Close Stance Squat
- Bodyweight Narrow Squat
- Bodyweight Wide Squat Hands Together
- Hindu Squat
- Landmine Squat
- Trap Bar Squat
- Weighted Exercise Ball Wall Squat
- Weighted Full Squat from Deficit
- Deficit Narrow Squat
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 81.2 kg.
With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Deficit Narrow SquatHarderBodyweight Overhead SquatHarderGoblet SquatSimilar exerciseLeg PressSimilar exerciseMachine Squat (Plate Loaded)Similar exerciseBarbell Back SquatSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.