Pause Squat
Build strength & stability! This squat variation adds a pause to maximize muscle engagement. Feel the burn & improve your form.
Muscle Groups
Primary
Secondary
Instructions
1. Stand with your feet shoulder-width apart. You can extend your arms out straight in front of you for balance.
2. Begin by slowly lowering your body as if you are sitting back into a chair. Keep your chest up, your spine neutral, and ensure your knees do not go past your toes.
3. Lower down until your thighs are parallel to the ground, or as low as you can go without compromising form.
4. Once you reach the bottom of the squat position, pause and hold for 2-5 seconds.
5. After the pause, push through your heels and engage your glutes to bring yourself back up to the starting position.
6. Repeat the exercise for the desired number of reps and sets.
Remember to breathe in as you lower down and breathe out when you push back up. Adjust the pause duration and the number of reps and sets according to your fitness level.
If you choose to add weight, holding a barbell on your upper-back or using dumbbells can make this a weighted exercise, increasing the difficulty.
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