Pause Squat
The pause squat is a squat variation where you come to a complete stop at the bottom of the movement for a specific count before standing back up. This technique eliminates the body's stretch reflex, forcing your quadriceps and glutes to work harder to generate upward momentum.
Pause squats remove the stretch reflex and necessitate lighter weights, so Iridium maintains a separate strength baseline for this movement to avoid prescribing loads based on your standard squat performance. The AI uses your RPE feedback to drive progression, ensuring the intensity comes from the static hold rather than dangerous weight jumps. Iridium also weighs this variation heavily against your Maximum Recoverable Volume for quads and glutes due to the increased time under tension involved.
Form Cues
- Keep your chest up and core braced as if preparing for a punch
- Lower yourself under control until your thighs are at least parallel to the floor
- Hold the bottom position completely still for the designated time count
- Drive explosively through your mid-foot to return to a standing position
- Don't bounce or bob at the bottom to generate momentum
- Don't let your knees collapse inward as you drive up
- Don't relax your core or lower back muscles during the pause
- Don't exhale all your air while holding the bottom position
Common Mistakes
- Counting the pause too quickly
- Relaxing muscles at the bottom
- Shifting weight onto the toes
- Rounding the lower back
- Bouncing to initiate the ascent
Muscles Worked
This exercise primarily targets the quadriceps and glutes, requiring them to generate force from a dead stop without the aid of the stretch-shortening cycle. The core and spinal erectors also work overtime to maintain a rigid, neutral spine while holding the isometric contraction at the bottom of the squat.
Primary
Secondary
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