Paused Bodyweight Squat

Bodyweight squat with a pause at the bottom.

• Compound
• Bodyweight
• Beginner

How to do it

• Pause for 1–2 s at the bottom with the torso braced and 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: 12–20 reps · 0–1 RIR

Tempo: Lower for 2 s, pause 1–2 s at the bottom, 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

Alternatives

• Bodyweight Squat
• Barbell Back Squat
• Goblet Squat