Paused Squats: Video Tutorial & Exercise Guide
| Workout | Paused Squats |
| Primary Muscle Group | Quads |
| Secondary Muscle Group | Calves, Glutes |
| Equipment Required | Bodyweight |
| Force Type | N/A |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Paused Squats: Video Tutorial & Exercise Guide
Paused Squats: Step-by-Step Guide
- Step 1: Stand with your feet shoulder-width apart, toes slightly pointed outward. Hold a barbell across your upper back, resting it on your traps, or perform the exercise with body weight. Keep your chest up and core tight.
- Step 2: Begin the squat by pushing your hips back and bending your knees, lowering your body until your thighs are parallel to the ground or slightly below.
- Step 3: Pause at the bottom of the squat for 2-3 seconds, maintaining tension in your legs and core. Avoid relaxing or resting at the bottom.
- Step 4: Drive through your heels to push yourself back up to the starting position, extending your hips and knees. Maintain control throughout the movement.
- Step 5: Repeat for the desired number of reps, keeping your form steady and focusing on the pause at the bottom for maximum muscle engagement.
Paused Squats: Overview
Paused Squats are a variation of the traditional squat that involves holding a pause at the bottom of the movement. This pause increases time under tension, which can help build strength and muscle in the quads, glutes, and hamstrings.
The pause eliminates momentum, forcing your muscles to work harder to lift the weight. Paused squats are effective for improving squat depth, stability, and overall strength, making them a great addition to any lower-body workout routine.
Paused Squats: Benefits
Paused Squats build strength in the quads, glutes, and hamstrings while improving balance and control. The pause at the bottom of the movement also increases time under tension, promoting muscle growth and endurance.
This exercise is especially useful for improving squat depth and reinforcing proper technique, making it beneficial for powerlifters and athletes looking to enhance their performance in compound lifts.
Paused Squats: Pro Tips & Advanced Techniques
Focus on keeping your core engaged and your chest up throughout the movement. During the pause, maintain tension in your muscles—avoid relaxing or sitting back into the squat. For added difficulty, increase the pause time or perform the squats with heavier weights. Want to test your control? Try a 5-second pause at the bottom before driving back up.
Paused Squats: Progression Plan
Beginner
Intermediate
Advanced
Paused Squats: Frequently Asked Questions (FAQs)
What muscles do Paused Squats target?
+Paused Squats primarily target the quads, glutes, and hamstrings, while also engaging the core for stability. They also help improve balance and control.
How can I make Paused Squats easier?
+If you're new to paused squats, start with bodyweight or lighter weights and focus on shorter pauses (1-2 seconds) at the bottom. Gradually increase the weight and pause duration as you build strength and confidence.
How do I increase the difficulty of Paused Squats?
+To make Paused Squats more challenging, increase the weight of the barbell or extend the pause time. You can also focus on slow, controlled reps to maximize time under tension and muscle activation.
How often should I do Paused Squats?
+Incorporate Paused Squats 1-2 times per week as part of your lower-body or strength-training routine. They pair well with other compound movements like deadlifts and lunges for overall leg development.
What common mistakes should I avoid?
+Avoid relaxing during the pause or letting your knees cave in. Focus on keeping tension in your muscles, maintaining an upright chest, and engaging your core throughout the movement.
