Pause Squat (Barbell)
Complete guide to Pause Squat (Barbell). Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Pause Squat (Barbell)
Add the appropriate amount of weight and set the barbell on a squat rack at just below shoulder height.
Step under the bar so it rests across your upper traps and grip it evenly with both hands.
Unrack the bar and step back with your feet shoulder-width apart and toes turned slightly outward.
Retract your shoulder blades, engage your abs, and take a breath.
Squat down until your thighs are at least parallel with the floor, then pause for a full second at the bottom.
Drive through your heels to stand back up, squeezing your glutes at the top and exhale.
Repeat for the desired number of repetitions, then rack the bar.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |