Quads
Pause Squat
The 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
- Set the bar in a rack at mid-chest height and place it across the upper back.
- Grip it just outside the shoulders, unrack and step back to a shoulder-width stance.
- Brace and squat down until the hip crease is below the knee.
- Hold the bottom still for two to three seconds without relaxing.
- Drive straight up out of the pause to full hip and knee extension.
Tips
- Pick a load you can own: pauses make any weight feel heavier.
- Keep the knees pushed out during the pause so the position stays locked.
Common mistakes
- Cutting the pause short or bouncing out of it.
- Sinking into a rounded lower back while holding the bottom.
- Letting the knees cave in on the way up.
Muscles worked by the 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.
Pause Squat alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the 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 Pause Squat good for beginners?
The Pause Squat is rated intermediate. If you are new, learn the Band Squat first and build up from there.
What is a good alternative to the Pause Squat?
For example the Anderson Squat, Band Squat and Cable Squat. They train mostly the same muscles, some with different equipment.
How do you make the Pause Squat harder?
Add weight or reps, or move on to the Anderson Squat and Double Pause Squat.
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.