Barbell Squat 2 Sec Hold
Gym Exercise Card
Equipment
A barbell squat with a 2-second hold engages the quadriceps, glutes, and hamstrings. This variation adds a static hold for increased muscle tension and control, enhancing strength and stability in the lower body. It is excellent for building leg muscle and improving overall squat form.
How to do it
- Position a barbell across your upper back and stand with feet shoulder-width apart.
- Engage your core, keep your chest up, and lower your body by bending the knees.
- Hold the squat position for 2 seconds at the bottom.
- Push through your heels to return to the starting position.
- Repeat for the desired number of reps, maintaining control and posture.
Muscles worked
Primary Gluteus Maximus Quadriceps
Secondary Erector Spinae Gastrocnemius Hamstrings
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