Exercise library
Quads
Barbell Pause Squat
- Primary muscle
- Quads
- Also works
- Glutes, Core
- Equipment
- Barbell
- Movement pattern
- Squat
- Role in a program
- Primary
How to do it
Descend into a full squat and hold the bottom position for two to three seconds while staying braced. Drive up explosively from the pause without bouncing or shifting forward.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the quads — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Barbell Back SquatBarbellSquat
- Barbell Box SquatBarbellSquat
- Barbell Bulgarian Split SquatBarbellSquat
- Barbell Deficit SquatBarbellSquat
- Barbell Forward LungeBarbellSquat
- Barbell Front SquatBarbellSquat
No-equipment alternatives
Training at home or on the road — bodyweight options for the quads: