Paused Squat: how to do it and form tips

A squat variation with a deliberate pause at the bottom. Eliminates stretch reflex and builds strength out of the hole, the hardest part of the squat.

Form tips

1. Hold the bottom position for 2-3 seconds, staying tight.
2. Don't relax at the bottom, maintain full brace through the pause.
3. Use 10-20% less weight than your regular squat.

Track Paused Squat in Lyfta AI

Free to start. Pro has a 7-day free trial. iPhone only for now.

Lyfta AI tells you what weight to lift next on exercises like this one, based on your last sessions.

All exercises · Famous training programs

General fitness information, not medical advice. Check with a qualified professional before starting a new program or if you have an injury. Lyfta AI · Privacy · Terms