Barbell Pause Squat
A squat variation that adds a pause at the bottom, building strength out of the hardest part of the lift.
Equipment: Barbell, Squat rack
How to do it
- 1Set up and descend into a back squat as you normally would.
- 2At the bottom, pause for a full two to three count without letting your hips sink any lower or bounce.
- 3Drive back up to standing with maximal effort out of the pause.
Common mistakes
- Relaxing or letting the hips sink further during the pause instead of staying tight.
- Using a bounce out of the bottom instead of a true dead-stop pause.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Barbell Pause Squat safe for beginners?
The Barbell Pause Squat is tagged advanced, meaning it generally works best once you already have some legs training experience. If you're new to training, the Barbell Back Squat builds the same kind of movement with less demand, which makes it a reasonable place to start.
See the Barbell Back SquatWhat muscles does the Barbell Pause Squat work?
The primary mover is your quads. As a legs movement, it also involves your glutes and hamstrings.
What can I substitute if I don't have a barbell or a squat rack for the Barbell Pause Squat?
The Dumbbell Front Rack Squat trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a barbell or a squat rack available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Dumbbell Front Rack SquatRelated exercises
Learn more
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