Pause Squats: Proper Form, How To & Benefits

To perform the pause squat properly, execute it similarly to a regular squat by adding a quick pause at the bottom, ensuring your hips remain paused before ascending, and concentrate on the upward movement, putting in maximum force.

Here's how to do it step by step:

1. Position your legs hip-distance apart with toes slightly forward based on your comfort.
2. Distribute body weight equally between feet, heels, and midfoot.
3. Inhale deeply, brace your abdomen with diaphragmatic breathing.
4. Start the squat with knees forward, hips slightly back, and legs straight down.
5. Ensure parallel alignment of knees and toes, maintaining a forward gaze.
6. Keep an upright posture while descending, pausing at the bottom for three seconds (adjustable between two to five seconds) with tension in your abdominal brace.
7. Take a deep breath, exhale forcefully, and drive out of the squat's bottom "hole."
8. Repeat for the desired reps.

"You must also maintain tension at the bottom. That is essential. Don't rely on the passive restrictions, such as ligaments and tendons, to perform the job for you."

- Tony Gentilcore, Certified Strength & Conditioning Specialist

As a fitness trainer, I've found it crucial to emphasize that pausing at the bottom in squats doesn't alter your tempo, maintaining your usual pace through the eccentric phase. This technique can be applied to various squats, with the back squat allowing for the most significant weight increase.

The muscles used in the pause squat are similar to those used in the standard back squat:

• Quadriceps
• Hamstrings
• Glutes
• Erectors
• Inner Thigh Adductor Magnus (AM)
• Upper Back and Lats
• Calves
• Abdominals and Obliques

In my training experience, the pause squat really targets the quad muscles. When your knee muscles are under a lot of stress in this squat, it makes your quads work extra hard to generate force from a complete stop.

Pause squats provide a unique twist to your regular squat routine, offering various benefits.

Enhances Concentric and Quad Strength

In a typical squat, the stretch reflex muscle is often relied upon to lift the weight back up, reducing the focus on quad muscles. A pause squat, however, emphasizes the quad's concentric power, making the exercise more challenging and contributing to bigger quads and a stronger back squat, as per PubMed research [1].

In my training experience, nailing the pause is crucial for getting the pause squat right. Let me share some essential tips:

Maintain Eccentric Speed

Advanced lifters can efficiently manipulate the bar in a paused squat, maintaining the same eccentric speed and 'stopping' the barbell on command.

"Keep the same eccentric pace as when completing regular squats. You should not slow down as you approach the hole just because you know you need to pause, it may lead to falling forward."

- Eric Serrano, Doctor of Medicine

Begin Counting the Pauses When the Hips are Motionless

An effective pause occurs when the hips remain motionless. Avoid the common mistake of thinking you've halted when your hips continue lowering.

To enhance leg power and hypertrophy, especially in the quadriceps, individuals should include pause squats in their leg training routine.

Pause squats can be effective in overcoming a plateau in barbell squat performance.

An optimal way to introduce pause squats to your routine is to schedule at least two squat sessions per week.

During the initial squat session, perform the traditional squat followed by pause squats.

In the beginning, maintain high intensity and volume on the first squat day, as you normally would, and use the second squat day primarily for improving squat technique.

After mastering the pause squat technique, I encourage my clients to progressively boost the intensity and volume during their second squat session. It's been rewarding to see how this approach contributes to their fitness journey.

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