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 are deceptively taxing on the central nervous system because they eliminate momentum and increase time under tension. The AI analyzes your RPE and daily recovery metrics like HRV and sleep quality to prescribe the perfect volume; if your readiness is low, the app may reduce the pause duration or set count to prevent neural fatigue while still improving your starting strength.
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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