Paused Barbell Back Squat

Squat with a 1–2 s pause at the bottom: it reduces the bounce and the momentum.

• Compound
• Barbell
• Intermediate

How to do it

• Pause for 1–2 s at the bottom with the torso braced, without relaxing
• Keep the chest up and the torso braced through the whole range
• Knees tracking over the feet and the whole foot pushing the floor

Sets, reps and tempo

Ranges: 5–8 reps for strength · 8–12 for hypertrophy · 1–3 RIR

Tempo: Lower for 2–3 s, pause 1–2 s at the bottom without relaxing, and rise with intent

Common mistakes

• Letting your heels lift
• Relaxing in the pause and bouncing out

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs
• Erectors / lower back

Alternatives

• Barbell Back Squat
• Leg Press
• Front Squat
• Alternating Dumbbell Forward Lunge