How to do a Pause Squat
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Pause Squat
Target muscles worked
Instructions for Proper Form
Pause Squat is a variation of the standard Squat. Like other Squats, this is a compound exercise that primarily targets the quadriceps. By pausing at the bottom of the movement, you increase the time under tension, which can help improve muscle endurance and strength. This also ensures you maintain proper form and engage your muscles more effectively throughout the squat.
- Stand upright with your feet shoulder width apart while placing a barbell across your upper back at the base of your neck and grabbing the barbell with an overhand grip.
- Bend your hips and knees to descend into a squat until your thighs reach parallel with the floor keeping your spine neutral.
- Hold the bottom position for 1 to 2 seconds before returning to the starting position.
Sets & Reps Calculator
Average Pause Squat standards by male, female, gender, weight, age and height
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Alternative Exercises to Pause Squat
1. Pause Back Squat
77.5 mSCORESWAPPED 118 TIMESIntensifies the traditional back squat by incorporating a pause at the bottom of the squat, targeting the glutes, quads, and hamstrings. This variation increases time under tension, improving muscle strength and depth control. Ideal for athletes and lifters looking to enhance their squat technique and build lower body power, the pause back squat challenges stability and promotes muscle engagement throughout the entire range of motion.
2. Air Squats
92.1 mSCORESWAPPED 108 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
- Beginner
- Quads
3. Bodyweight Squat Hold
13.9 mSCORESWAPPED 72 TIMESBodyweight Squat Hold is a variation on the more standard Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. By holding the squat position, you maintain continuous muscle activation, which can help build endurance and stability. This is an excellent exercise for building foundational strength and improving form without adding any extra resistance.
- Beginner
- Quads
4. Dumbbell Squat
94.1 mSCORESWAPPED 62 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
5. Leg Extension
99.4 mSCORESWAPPED 61 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
- Beginner
- Quads
- Leg Extension Machine
6. Back Squat
99.3 mSCORESWAPPED 53 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
7. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 45 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
8. Wall Sit
55.4 mSCORESWAPPED 38 TIMESWall Sit is a bodyweight exercise that primarily targets the quadriceps. This is an isometric hold performed by pressing your back against a wall and lowering your body until your knees form a 90-degree angle. This exercise is excellent for building endurance and strength in the quads without the need for movement. It's a great addition to lower body workouts or as a burnout after a leg day.
- Intermediate
- Quads
9. Dumbbell Sumo Squat
81 mSCORESWAPPED 37 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
10. Squat Side Kick
74.8 mSCORESWAPPED 33 TIMESSquat Side Kick is a compound exercise that combines a standard Squat with a side kick. This movement primarily targets the quadriceps, glutes, and hips. The addition of the side kick adds an element of balance and coordination, making it a great exercise for improving functional strength and stability. This is an excellent variation for adding a dynamic aspect to your lower body workouts.
- Beginner
- Quads