Pause Squat
Gym Exercise Card
Equipment
The pause squat is a variation of the traditional squat that involves holding the bottom position for a few seconds. This helps to increase time under tension, improving strength and stability in the lower body muscles. It also enhances neuromuscular control.
How to do it
- Stand with feet shoulder-width apart, toes slightly pointed out.
- Engage your core and lower into a squat by pushing your hips back and bending your knees.
- Pause for 2-3 seconds at the bottom position, keeping your chest up and back straight.
- Push through your 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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