Barbell Pause Squat
Descend to the bottom and hold for two seconds before driving up to build strength out of the hole.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Equipment
- Barbell
- Movement
- Legs
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the quads, for when the barbell is taken or you want a change.
Questions
- What muscles does the Barbell Pause Squat work?
- The Barbell Pause Squat mainly works the quads and glutes.
- What equipment do you need for the Barbell Pause Squat?
- A barbell.
- How many sets and reps of the Barbell Pause Squat?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Barbell Pause Squat?
- ATG Split Squat, Backward Sled Drag, Band Squat and Belt Squat work the same main muscle.
Program it for your clients
Coaches add the Barbell Pause Squat to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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