Pause Squat Guide
- Exercise Type: Compound - engages and works multiple muscle groups at the same time.
- Targeted Muscle Groups:
- primary: quadriceps
- secondary: gluteal, hamstring, erector spinae
- tertiary: abs, calves
- quaternary: adductor, abductors
How to perform?
Pause squats are a variation of the traditional squat exercise, where the lifter pauses at the bottom of the squat before driving back up. This pause eliminates the stretch reflex and forces the lifter to maintain tension throughout the entire range of motion. The primary muscle worked in this exercise is the quadriceps, while the glutes, hamstrings, and erector spinae serve as secondary muscles. The calves and abdominals are involved as tertiary muscles, while the adductors and abductors serve as quaternary muscles. Pause squats can help improve squat strength and technique.
Variations
ATG Squat
compoundBulgarian Split Squats
compoundClose-Stance Barbell Squat
compoundFront Barbell Squat
compoundHack Squat
compoundHeel-Elevated Front Squat
compoundHigh Bar Squat
compoundReverse Hack Squat
compoundSafety Bar Close-Stance Squat
compoundSmith Machine Bulgarian Split Squat
compoundSmith Machine Squat
compoundSquat
compoundSumo-Stance Barbell Squat
compoundSquat with Core Twist
compoundPit Shark Squat
compound
Similar Exercises
Alternating Lunges
compoundDumbbell Sumo Squats
compoundFront Loaded Cable Squat
compoundFront Rack Reverse Lunge
compoundJump squat with pulse
compoundLeg Press
compoundLeg Press with Resistance Bands
compoundLunges
compoundNautilus Chest Press
compoundPlank to jump squat
compoundPoliquin Step-Up
compoundSide Push-Ups
compoundSingle Leg Press
compoundSissy Squats
compoundSmith machine front squat
compoundSmith Machine Lunges
compoundSquat Jumps
compoundSquat Static Holds
compoundStep ups
compoundSumo Deadlift
compoundWalking Barbell Lunge
compoundWalking Dumbbell Lunge
compoundWeighted Sissy Squats
compoundBooty Bodyweight Donkey Glute Kicks
isolationLeg Lifts With Cris-Cross Movement
isolationQuad Extensions (Leg Extensions)
isolationSingle-Leg Quad Extensions
isolationSquat Walk
isolationCycling Machine
cardioJogging-Treadmill
cardioWalking-Treadmill
cardioProwler Sled
plyometricReverse static plank
isometricWall Sits
isometric