Quads
Double Pause Squat
The Double Pause Squat is a strength exercise with a barbell for your quads. Share of the load in the Zulta muscle model: gluteus maximus 20%, quads (vastus lateralis) 18% and quads (vastus medialis) 14%.
How to do it
- Unrack a barbell onto your upper back and set your feet shoulder-width apart.
- Brace your core and squat down to your full depth.
- Hold the bottom for two seconds while staying tight.
- Stand halfway up, pause for two seconds, then sink back to the bottom.
- Drive up from the bottom to standing to finish the rep.
Tips
- Count the pauses out loud in your head so they stay the same every rep.
- Keep the brace during each pause: do not relax in the hole.
Common mistakes
- Bouncing out of the bottom instead of pausing.
- Shortening the pauses as the set gets hard.
- Letting the chest fall forward during the half-way pause.
Muscles worked by the Double Pause Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Double Pause Squat alternatives
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Frequently asked questions
What muscles does the Double Pause Squat work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, spinal erectors (lower back) and quads (rectus femoris) assist.
Is the Double Pause Squat good for beginners?
The Double Pause Squat is rated advanced. If you are new, learn the Hatfield Squat first and build up from there.
What is a good alternative to the Double Pause Squat?
For example the Anderson Squat, Band Squat and Cable Squat. They train mostly the same muscles, some with different equipment.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.