Strength Training · Bodybuilding · Powerlifting
Paused Back Squat
The paused back squat adds a motionless hold at the bottom of a barbell squat. It trains your thighs and glutes while challenging your ability to stay stable before standing up.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Position yourself under the bar with it across your upper back, hands evenly spaced.
- Lift the bar clear of the hooks by straightening your legs.
- Step back into a roughly shoulder-width stance with your toes turned slightly outward.
- Lower your hips between your knees until your hip crease reaches knee height, or your deepest controlled position.
- Pause motionless at the bottom for two seconds.
- Drive upward to a fully standing position.
- Walk forward until the bar is directly above both rack hooks.
- Lower the bar onto the hooks.
Form cues
- Breathe in before each descent.
- Keep your trunk firm through the pause.
- Push your upper back into the bar.
Common mistakes
- Bouncing out of the pauseStart counting only once you have completely stopped descending.
- Heels lifting at the bottomKeep pressure through your heels and the bases of your big and little toes.
- Knees collapsing inwardGuide your knees in the same direction as your toes throughout the repetition.
- Hips rising ahead of your chestRaise your hips and shoulders together so the squat does not turn into a forward bend.
Safety
The pause makes standing up harder, especially as you fatigue. Losing trunk tension can strain your back, and a failed repetition can trap you under the bar without correctly positioned safeties.
- Set the safety supports just below your lowest bar position; test their height with an empty bar.
- Use less weight than for your regular back squat when first adding pauses.
- Secure the plates with collars before unracking.
- End the set when you can no longer maintain a stable bottom position.
If you have back, hip, or knee pain, use a lighter, shallower variation and seek advice from a physiotherapist if symptoms persist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Knee Sleeves (optional)
- Lifting Belt (optional)
- Power Rack
- Powerlifting Barbell
- Rack Safety Supports
- Weight Plate
- Wrist Wraps (optional)
Sets and reps
- Sets
- 3–4
- Target
- 4–6 reps
- Rest
- 3 min
Choose a load that leaves about two good repetitions in reserve.