Pause Squats for Strength? (CHECK BENEFITS)

Pause squats are a great way to increase the intensity of your strength-training routine. This type of squat requires you to pause at the bottom position of the movement, which engages more muscles and increases your power output. In this article, we will discuss why these squats are beneficial and look at different variations that you can try. We will also provide a few tips on how to do pause squats safely and effectively.


What Are Pause Squats?

Pause squats require you to hold the bottom position of the squat for a short period before standing back up.

This can be done with either free weights (barbells or dumbbells) or body weight alone.

This type of effective exercise, when done correctly, can significantly strengthen the muscles of the lower body and improve overall balance.

In fact, pause squats can be especially beneficial for developing proper movement patterns in daily activities (trusted source).

When you pause at the bottom of each squat repetition, it increases your time under tension, leading to improved muscular development, as well as greater strength endurance over time.

Additionally, by pausing at the bottom of each rep.

This will help with promoting good form and technique to reduce your risk of injury.

Therefore, if you’re looking to increase strength and muscular control through a safe yet effective exercise movement pattern, then pause squats should definitely be added into your fitness routine!

The amount of time that you pause in the bottom position can vary from one second to 10 seconds, depending on your goals and fitness level.

Check our article: How To Squat

The Benefits Of Pause Squats

Pause squats are an effective way to increase muscle activation, power output, and overall strength.

By pausing at the bottom of the movement, you engage more muscles than a regular squat, including those in the glutes and hamstrings which are often overlooked in traditional squatting movements.

Additionally, since this squat technique requires more control than regular squats, they can help improve core stability as well as balance and coordination.

Different Types Of Pause Squats

There are several different types of pause squats that you can incorporate into your training program:

  • Tempo pause squat – This variation requires you to count a specific tempo (e.g., 3-2-1) during each repetition while pausing at the bottom for two seconds before standing up again.
  • Deep pause squat – Here, you need to descend lower than normal before pausing for three seconds in the bottom position before standing back up again.

Goblet Squats

Goblet squats can be a great way to reap the benefits of pause squats without the heavy weight of traditional barbell squats.

Focusing on maintaining proper form and posture while letting your muscles come to rest between reps, goblet pause squats are great for beginners and elite athletes alike.

They can help to improve technique, increase muscle activation, build strength and power, and result in greater hypertrophy overall.

Often used as an accessory exercise in training programs, goblet squats are a great tool to help you reach your fitness goals in a safe and effective manner.

Pin vs Barbells Pausesquat

You can use either pin squats or barbells pause squats depending on which equipment is available to you or what kind of challenge you want from your workout routine.

Bulgarian Split Pausesquat Boxes

You can use boxes or benches of varying heights when doing Bulgarian split pause squats to adjust the range of motion according to your needs and preferences.

Goblet Pausesquat Without Weights

If you don’t have access to weights or would prefer not to use them, then try doing goblet pause squats without any additional resistance.

Muscles Worked by Pause Squats

These squats target several major muscle groups including:

  • Quadriceps
  • Glutes
  • Hamstrings
  • Lower back

Potential Drawbacks To Consider

While this technique offer many benefits when done correctly, there are potential drawbacks that should be kept in mind when performing this exercise:

  • Safety considerations – Make sure that proper form is maintained throughout each rep so as not to put unnecessary strain on any part of your body
  • Risk of injury from incorrect form – It’s important to start off with lighter weights until proper form has been mastered

Step-by-Step Procedure For Proper Technique

  • Start by positioning yourself under a barbell or holding two dumbbells
  • Take a deep breath and exhale as you lower into a full squat
  • Descend no further than 90 degrees
  • Hold this position for 2-3 seconds
  • Push through your heels as you stand back up slowly
  • Repeat this procedure for 8-10 reps

Tips For Avoiding Common Mistakes

  • Make sure that your chest is up throughout each rep
  • Avoid rounding your upper back
  • Pay attention to progression in weight and reps programming
  • Ensure that proper form is maintained throughout each set

Understanding The Benefits Associated With Pause Squat

  • Increase muscular endurance
  • Improve power output
  • Strengthen core stability
  • Promote balance & coordination
  • Enhance overall strength
  • Increase muscle activation


Pause squats are becoming increasingly popular among strength training enthusiasts as an incredibly efficient way to build explosive power and muscle size.

There are many types of pause squats to choose from, with notable variations including:

  • the tempo pause squat
  • the deep pause squat
  • barbell goblet pause squat
  • Bulgarian split squat
  • and even pause squats without weights.

Doing bulgarian split squats can provide various benefits such as strengthening your quads, glutes and hamstrings while also improving stability and reducing the risk of injuries.

Additionally, they offer a great challenge for those who want to take their leg workouts to the next level by engaging more muscles than regular squats.

Overall, including different kinds of squats in your training program can be very beneficial and should be considered by anyone who is serious about boosting their leg strength capacity.


In conclusion, this different form of squats offers many benefits when done correctly such as increasing muscular endurance, improving power output and strengthening core stability.

However, it’s important to pay attention to progression in weight and and understand the benefits of pause squats.

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James Moore
James Moore
James is co-founder of He works as a fitness trainer and nutrition specialist. His main mission is to inspire people to relentlessly pursue their sport goals. He believes staying in shape has an overall positive effect on body, mind, and spirit.

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