Quads
Pause Front Squat
The Pause Front Squat is a strength exercise with a barbell for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 21%, gluteus maximus 16% and quads (vastus medialis) 16%.
How to do it
- Set the bar in a rack at shoulder height and step under it so it rests on the front of the shoulders.
- Take a clean grip just outside the shoulders, lift the elbows high, unrack and step back to a shoulder-width stance.
- Sit straight down between the heels until the hips are below the knees.
- Hold the bottom position still for two to three seconds, staying tight and upright.
- Drive up out of the pause, leading with the elbows, until you stand tall.
Tips
- Stay braced during the pause: breathe in at the top, not at the bottom.
- Keep the elbows high so the bar does not roll forward.
Common mistakes
- Relaxing into the bottom and losing tension during the pause.
- Dropping the elbows so the upper back rounds.
- Bouncing out of the hole instead of pausing.
Muscles worked by the Pause Front 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.
A load in front keeps the torso upright and the knees forward (Gullett 2009). 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.
Pause Front Squat alternatives
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Frequently asked questions
What muscles does the Pause Front Squat work?
Mainly the quads (vastus lateralis), gluteus maximus and quads (vastus medialis). The adductors, quads (rectus femoris) and spinal erectors (lower back) assist.
Is the Pause Front Squat good for beginners?
The Pause Front Squat is rated advanced. If you are new, learn the Double Kettlebell Front Squat first and build up from there.
What is a good alternative to the Pause Front Squat?
For example the Double Kettlebell Front Squat, Dumbbell Front Squat and Front 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.