How to do the Pause Squat, step by step
- Take the bar like you would for a back or front squat.
- Brace your core and lower into a deep squat under control.
- Hold the bottom for the prescribed time without bouncing.
- Stay upright and keep your core tight.
- Drive up out of the dead stop back to standing.
Common mistakes and how to fix them
- Pause too short or bouncingcount it out and stay still
- Losing tension at the bottomhold your breath and keep your core tight
- Back rounds during the pauseless weight, chest up
How to scale the Pause Squat
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Pause Air Squat
- Pause Goblet Squat
- Shorter pause
Also known as
Paused squat
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.