Anapyre

Exercises272 exercises

Pause Squat

Pause Squat is a barbell legs exercise for the quads, and it also works the glutes and core. If you cannot do it, Jump Squat or Sissy Squat are good swaps.

  • Quads
  • Legs
  • Barbell

Muscles worked

  • Quads · main
  • Glutes
  • Core

How to do it

  1. Set the bar across your upper back and stand with your feet shoulder width or a little wider.
  2. Brace your core and sit down between your hips, chest up.
  3. Hold the bottom position for two to three seconds, staying tight.
  4. Drive up out of the hole, keeping your chest high.

Watch out: Relaxing at the bottom and bouncing out of the pause.

Alternatives

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