Paused Front Squat

Front squat with a pause at the bottom, where the torso tends to collapse.

• Compound
• Barbell
• Advanced

How to do it

• Pause for 1–2 s at the bottom without relaxing your position
• Keep the elbows high and the load in front, with the torso as upright as possible
• Lower under control and push the floor away with the whole foot

Sets, reps and tempo

Ranges: 4–8 reps · 1–3 RIR

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

Common mistakes

• Dropping the elbows and losing the load forward
• Relaxing in the pause and bouncing out

Muscles worked

Primary

• Quads

Secondary

• Glutes
• Core / abs
• Erectors / lower back

Alternatives

• Front Squat
• Barbell Back Squat
• Hack Squat (machine)
• Leg Press