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Pause Squat 10s · no sound

Pause Squat

A bodyweight squat held still at the bottom, removing the bounce so the legs restart from a dead stop.

Primary muscle
Quads
Equipment
Bodyweight
Difficulty
Beginner
Movement
Squat
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How to do it

  1. Stand with your feet slightly wider than hip width and toes turned out a little.
  2. Pull your shoulders down and back and brace your trunk.
  3. Push the hips back and bend the knees together to descend.
  4. Lower until your thighs are at least parallel, keeping the heels down.
  5. Hold the bottom position for about a second without relaxing.
  6. Press through the whole foot to stand and reset before the next rep.

Common mistakes

  • Relaxing in the bottom position, which lets the chest fold forward on the way up.
  • Bouncing out of the pause, which is the exact reflex the hold is meant to remove.
  • Letting the heels lift, which shifts load onto the front of the knees.
  • Holding far longer than a second, which fatigues the position instead of training it.

Muscles worked

Primary
Quads
Secondary
AbsCalvesGlutesHamstrings

Same movement, other equipment

Belt Squat Beginner Belt Squat Quads Machine Kettlebell Goblet Squat Beginner Kettlebell Goblet Squat Quads Kettlebell Machine Hack Squat Beginner Machine Hack Squat Quads Machine Machine Horizontal Leg Press Beginner Machine Horizontal Leg Press Quads Machine

Similar exercises

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Good to know

What muscles does the Pause Squat work?
Mainly the quads. It also works the abs, calves, glutes and hamstrings.
What equipment do you need for the Pause Squat?
None. It is a bodyweight exercise.
Is the Pause Squat good for beginners?
GymVim rates it beginner.

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