Pause Squat
The bodyweight squat with a full stop at the bottom, arms out in front; the pause takes the bounce away, so the thighs must start every rep from still.
How to do it
Setup
Feet shoulder-width, toes slightly out, arms straight out in front.
Steps
- Squat to parallel or a little below.
- Hold the bottom still for a slow count, braced.
- Stand up from the dead stop without rocking.
Common mistakes
Relaxing in the hold: stay tight; the pause is work, not rest. Rocking or bouncing to get out: stand straight up from still. Shortening the depth to make the hold easier: pause where the real squat ends.
Breathing
Inhale down, hold the brace in the pause, exhale up.
