- EquipmentBarbell
- PatternSquat
- Reps3 to 8 reps
- Joint loadKnee and Lower back
Set up as for a back squat in a rack with the safety pins set, the bar on your upper back.
First cueStay tight during the pause.
How to do the Pause Squat
Set up. Set up as for a back squat in a rack with the safety pins set, the bar on your upper back.
- Squat down under control to your usual depth.
- Hold the bottom position still for a count of two or three while staying braced.
- Drive up to standing without bouncing.
Form cues
- Stay tight during the pause.
- Keep your chest up.
- Use less weight than a normal squat.
Common mistakes
- Relaxing at the bottom.
- Rocking out of the pause.
Take care. Squat inside a rack with the safety pins set just below your lowest point.
Muscles worked
Main target: Quads. The quadriceps are four muscles at the front of the thigh. They straighten the knee: squats, lunges, leg presses and every stair.
Its other side: Hamstrings and Glutes, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Pause Squat, from the same catalog the StatBlockFit app logs.
- Romanian Deadlift Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Seated Calf Raise Same legs session: it trains the calves.
- Cossack Squat Same legs session: it trains the adductors.
- Hip Abduction Often left out: it trains the abductors, a job the moves above leave undone.
A complete workout around it
5 movements, the Pause Squat first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Pause Squat 3 × 3 to 8 reps
- Romanian Deadlift 3 × 6 to 12 reps
- Seated Calf Raise 3 × 10 to 25 reps
- Cossack Squat 3 × 5 to 15 reps
- Hip Abduction 3 × 12 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Goblet Squat
Kettlebell
Gym or cable swap
Hack Squat
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Back Squat.
Other variations of the Back Squat: Front Squat, Hack Squat, Smith Machine Squat, Belt Squat, Goblet Squat, Leg Press and Box Squat.
Do before it: Deep Squat Hold (same movement, lighter), Ankle Mobilisation (ankle range), 90/90 Hip Switch (hip range) and Bodyweight Squat (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Pause Squat is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Pause Squat?
Set up: Set up as for a back squat in a rack with the safety pins set, the bar on your upper back. Steps: 1. Squat down under control to your usual depth. 2. Hold the bottom position still for a count of two or three while staying braced. 3. Drive up to standing without bouncing. Form cues: Stay tight during the pause. Keep your chest up. Use less weight than a normal squat. Common mistakes: Relaxing at the bottom. Rocking out of the pause. Take care: Squat inside a rack with the safety pins set just below your lowest point.
What muscles does the Pause Squat work?
It trains the quads as its main target and works the glutes and abs on the way.
What can I do instead of the Pause Squat?
At home: Goblet Squat. In a gym: Hack Squat. Each trains the same main muscle.
What should I pair the Pause Squat with?
Good partners in the same workout are Romanian Deadlift, Seated Calf Raise, Cossack Squat and Hip Abduction.
How heavy should the Pause Squat be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.