Dumbbell Pause Squat
Gym Exercise Card
Equipment
The Dumbbell Pause Squat is an effective lower body exercise focusing on strength development in the legs and core stability. Holding a weight pauses for a moment at the lowest point, increasing muscle activation and control.
How to do it
- Stand with feet shoulder-width apart, holding a dumbbell at chest level.
- Lower into a squat, keeping the chest upright and knees aligned with toes.
- Pause briefly at the bottom position to increase muscle tension.
- Push through the heels to return to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary Gluteus Maximus Quadriceps
Secondary Erector Spinae Gastrocnemius Hamstrings
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