Pause Squat

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward (about 15-30 degrees).
2. Engage your core and pull your shoulder blades back to maintain an upright chest.
3. Extend your arms in front of you or hold them at your chest for balance.
4. Distribute your weight evenly across the 'tripod' of your foot: the heel, big toe, and pinky toe.

How to do it

1. Inhale and lower your hips back and down in a controlled 3-second eccentric phase, keeping your knees tracking over your toes.
2. Hold the bottom position (thighs at or below parallel) for a full 2-3 seconds while maintaining active muscle tension.
3. Exhale forcefully as you drive through your mid-foot to return to a standing position.
4. Maintain a vertical torso and avoid leaning forward as you ascend from the pause.

Form checklist

• Keep your chest up and gaze forward to prevent the spine from rounding.
• Ensure knees stay aligned with your toes and do not cave inward (valgus).
• Maintain a neutral spine; do not let your lower back round at the bottom of the movement.
• Keep your heels glued to the floor throughout the entire repetition.

Pro tips

• During the pause, actively 'spread the floor' with your feet to maximize glute medius engagement and hip stability.
• Do not relax or 'sit' on your joints at the bottom; stay 1 inch above your maximum depth to keep the muscles under constant load.
• Use the pause to mentally reset your posture before the concentric drive, ensuring your hips and shoulders rise at the same rate.

Make it harder

• Increase the pause duration to 5-7 seconds to maximize isometric demand.
• Incorporate a '1.5 rep' style: squat down, pause, come up halfway, go back down, pause again, then stand fully.

Frequently asked

What muscles does the pause squat work?

The pause squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the pause squat?

The pause squat requires no equipment — just your body weight.

Is the pause squat good for beginners?

The pause squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps