Which muscles does the pause squat (barbell) work?

The pause squat (barbell) mainly works your quadriceps and glutes. It also involves your hamstrings.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the pause squat (barbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Pause Squat (Barbell): how to do it and muscles worked

The pause squat (barbell) mainly works your quadriceps and glutes, with help from your hamstrings. You need a barbell.

Muscles worked

Main

Helping

Hamstrings

How to do the pause squat (barbell)

1
Set up as for a regular barbell squat, bar on your upper back, feet shoulder-width apart, core braced. Unrack and step back with control.
2
Lower into the bottom of the squat with thighs at or below parallel, then hold still for 2 to 3 seconds. Drive up through your whole foot without bouncing.
3
Keep your chest up and stay tight in the pause; hold your breath briefly while braced and breathe out near the top.

Form tip: Do not relax or sink at the bottom; use a lighter weight than normal squats and set safety bars.

Common questions

Which muscles does the pause squat (barbell) work?: The pause squat (barbell) mainly works your quadriceps and glutes. It also involves your hamstrings.
What equipment do I need for the pause squat (barbell)?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the pause squat (barbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.