Squats are obviously a staple exercise. Walk into any gym, and you’ll spot at least one person repping them out. Not only are squats one of the best exercises for building lower-body strength, but they’re also one of the core foundational movement patterns we rely on in daily life. Things we probably don’t even think twice about, like getting up from a chair or bending down to pick something up off the floor, mimic the squat. Accordingly, it’s important to maintain the ability to perform this movement as you age. But if you’ve been squatting for a while and feel like your progress has started to plateau, adding more weight isn’t the only way to make an exercise more challenging.
Other ways to increase the difficulty include reducing your points of contact, increasing your rep count, or slowing down the tempo of each rep. That’s exactly what pause squats do. By holding the bottom position, you fully eliminate any momentum you might otherwise use to power back up. Ultimately, pause squats force your muscles to work harder to maintain tension and drive you back to the starting position. Learn how to do them below.
Related: Want Bigger Quads Without a Barbell? Try This Brutal Single-Leg Move
How to Do Pause Squats
- Stand tall with your feet about shoulder-width apart, toes turned slightly outward, and your chest lifted.
- Push your hips back and bend your knees, lowering your body until your thighs are parallel to the floor or as low as your mobility allows. Keep your heels planted on the ground.
- Hold the bottom position for 2 to 3 seconds without relaxing your core or losing tension in your legs. Keep your chest up and avoid bouncing.
- Push through your feet to stand to return to the starting position.
- Complete the set number of reps, maintaining control throughout each descent, pause, and return.
Related: The One Deadlift Variation Men Over 40 Should Try for Building Serious Strength
Why You Should Trust Me
I’m a health and fitness writer for Men’s Journal and an ACE-certified personal trainer with more than five years of experience training clients and coaching various group fitness modalities, from HIIT to indoor cycling.